We’re already a month into spring and it’s time to start thinking about getting ready for open water swimming (and racing). Following is a quick triathlon swim checklist with notes for you to be considering before your first race.
1. Check your wetsuit.
2. Check your goggles.
3. Change up your pool swimming.
4. Add some swim/bike bricks.
5. Acclimate to cooler water temperatures.
Bonus tip: for some triathletes open water swimming can be an obstacle to fully enjoying race day. If you would like to break through those barriers, consider a consult with Mental Skills Performance Coach Will Murray.
Coach Dave Sheanin was recently honored by USA Triathlon with the Community Impact Award and he is an advocate for aligning triathletes with their race goals. His specialties include coaching age groupers with busy schedules and helping triathletes improve their transition times. Dave is a USA Triathlon and Training Peaks Certified Coach.
Balancing social stuff (family and friends), sleep and work combined with good nutrition are critical to your success as an athlete and for a long life (at least as long as your genes allow). I will not claim to be perfect with this, ask my wife, but I think I get most of it right and have learned plenty throughout my career as an age-group athlete competing 15 times at the IMWC as well as a coach. That combination has afforded me a unique perspective that I share with you here.
Probably the hardest thing to get right is sleep. There are so many things to get done in a day, especially when you are still working and raising a family. I don’t have personal expertise in the latter but do know that adding a lot of training to daily life is possible having worked with athletes who do have a good marriage, children and a successful career. Having a full daily load life does, or should, raise the question “what are the limits of my training hours”. If you don’t, something from my first sentence above may suffer, including your health. If you do, answer the question you may realize that you are limited to sprint and or Olympic racing. That’s not a bad thing by any means, and this foundational work in racing is actually a great way to get good at longer races when your time frees up.
Because of my age (75) I get asked a lot about how my training has changed over the years. The simple answer is just more recovery time. I do the same or similar workouts. There are some changes, including now strength training is year-round and is in my taper plans, high intensity workouts are higher intensity (great advice gleaned from the book “Fast After 50” by Joe Friel).
My recovery time is now two days after a big dose of training, more Friel advice but something you will discover anyway as you age. How much training you can do balanced with enough recovery, meaning sleep, becomes a very individual thing as you age past 60. At any age we are all different in our potential athletic abilities but it sure gets more challenging to find that right life balance.
Sleep is important. Some might feel it’s a waste of time, but all of the research I have ever seen says you need at least 7.5 hrs of sleep a night. And that is actual sleep, not just time in bed. This is when your body recovers. When you add in training for a race, especially an IM that sleep requirement goes up. The best way for me to cover this is to describe my day.
Up around 6am (5:30 when I worked full-time), snack (while walking the dog) and off for a swim or strength session at home, breakfast (mostly oatmeal and some PB on toast). Back a few years ago, I was off to work around 8, but now doing something like this, writing an article for D3, and other things around the house, my timing is a bit different. Lunch and then a nap for 45-60 min (I was lucky to be working at home throughout most of my IM career which made napping possible). Bike and/or run in the afternoon or early evening when working. At least every ten days or so when I was 6-12 weeks out from an IM, I would put in a big training day, SBR, 3800m, 100mi, 10k. Bed before 9 pm.
Obviously, there are some variations you can play with this. When I was working from home, I sometimes got in a short workout at lunch time. My evening workouts started around 5pm. So commuting is something that needs to be considered. What you don’t want to be doing is squeezing in a workout that ends sometime after 7 pm and then dinner … you can’t sleep well with a meal less than 90 min before going to bed, unless it is a small one. A solution here is a big lunch (like I used to get growing up in Ireland).
If you'd like to listen and learn more about this topic, Coach Simon was interviewed on the podcast The High Performance Human Triathlete by Simon Ward. They cover topics about aging and health issues and alternative training strategies to achieve your goals including training with Rita (RI), Simon B.'s dog.
Coach Simon Butterworth has 15 Ironman Kona World Championships to celebrate … and he knows bikes. His philosophy about coaching notes that the key ingredients in a good coach/athlete relationship are regular and open communication, mutual respect, and keeping it fun for the athlete and their family. My training programs are developed with those ideas in the forefront. I work with athletes to develop both short term and long term objectives that work well within the context of the other things they have going on in their life.
How many times has something gone wrong for you in a race? If you are like me, the answer is - almost always. If you race triathlon at any distance, it is rare that you will have the “perfect race.” It could be a bike mechanical, nutrition issue, physical issue (e.g. cramping, injury, etc.), or mental challenges, just to name a few. How you manage these challenges during a race is key to your success. Keep in mind that successful outcomes can be measured in many ways.
My story from the Ironman 70.3 World Championship in St. George in September 2021 can be summed up by (re)learning a valuable lesson: “Stay in the Game.”
Anyone that raced St. George on that September day knows the challenges that we all faced. First, it is a challenging course (it is the World Championship after all). And second, wind, a sandstorm, rain, lightning, and hail made for some incredibly difficult conditions. Staying in the game mentally was probably the hardest part for me.
My day started with a decent swim (by my standards), and a great start on the bike. 15 miles in, I’m hitting my numbers and feeling strong. It was going to be a good day. And then I looked out on the horizon and saw the approaching storm. It did not look good with the lightning bolts flashing in the distance. The headwind came along with the stinging sand. I was embracing 'the suffer' and my attitude was good. I would persevere.
The rain and small hail came next, but I was still unfazed and pushed hard onward. Finally, at around the 35-mile mark, the weather cleared a bit. I was climbing one of the many hills on the bike route when a feeling of fatigue hit me. I have had these moments in a race before where I hit a low point. But I usually push through and re-group. This day, for some reason, it was different. I took on some nutrition and pushed on. I came to the Snow Canyon climb, which is about 5 miles at a manageable grade, still lacking some energy. I slowly slogged up the climb knowing that I was giving away time, but I was doing my best to manage my race. I had been here before, and I knew I could run.
After bombing down the 10-mile descent into transition, I was preparing myself to go fast on the run and makeup time. As I was pulling into transition, I glanced at my Garmin and saw my bike split. What!? Probably one of my worst bike splits EVER in a 70.3 race. Of course, at the time I didn’t think about the hard course and tough weather conditions. I just had that time split in my head. My chances for a high age group finish were gone - I thought.
Lessons Learned
Lesson #1 - Don’t let the clock dictate your race. It is more about your effort and did you achieve your goals (e.g. power output, HR, etc.) After reviewing my data with my D3 coach, Jim Hallberg, I realized that I was actually spot-on for my target bike power goal. I had put in a solid effort but I didn’t realize it at the time.
Now I had to run, and mentally, I was already defeated. I started my run and I tried to put in the effort and hit the target pace/heart rate. But when things got hard (let’s be realistic-it’s always going to get hard on the run), I came back to that bike split in my head and I lacked the mental strength to overcome the negative thoughts. And then the next round of rain came.
Could it get any worse? I finished the first loop on the 2-loop run course in a bad mental state. I had thrown in the towel. Now it was a matter of just finishing (I was not going to have my first DNF occur at the World Championship). I crossed the line happy to be done but already feeling the weight of the letdown. I had just split the run over 10 minutes slower than the last time I raced this course. Ouch!
Lesson #2 - Don’t dwell on the low points that occur during a race. Keep your head in the race and focus on what’s ahead, not what’s behind. I let negative thoughts dictate my run. Physically, I had trained well and I had the fitness required to run my goal time. But mentally, I checked out.
Lesson #3 - Just stay in the game. Don’t make assumptions like “my time is so slow, I don’t have a chance.” Looking back at my competitors’ times in this race, had I just “stayed in the game” on the run and put in the effort I’m capable of, I would have likely achieved my goal of a top 15 finish.
Lesson #4 - The definition of success is different for each race. Success in a race does not always mean “I made the podium” or “I set a PR.” Success could be: “Wow that was a really tough day and I finished.”
Training your mental skills is as important as training your physical skills. And remember, always, always, always - stay in the game.
We are thankful to #D3Athlete Michael Re for sharing his story about the 2021 Ironman 70.3 World Championships with us and hope you are able to use his lessons-learned in your own racing.
Not all meals have to be pieced together, not all meals need to be a 1 pot wonder. You may have a recipe for turkey meatloaf and not know if that’s enough for dinner or if something else should accompany it. Not every meal is going to have all the parts that may be optimal and some people have different needs than others. That being said, the following is what a typical “plate” can include and this model will help you keep an optimal diet.
You may have heard of macronutrients. Macronutrients are the main large nutrients of our diet: carbohydrates, proteins, and fats. They are all important, everyone has a different ratio of needs given these macronutrients. Some people need more carbohydrates, some people need less, some need more fat, some less, etc. Generally, when building a plate, it’s ideal to have protein, fat, carb, AND vegetables.
Protein: choose lean cuts of meat that are free of antibiotics and hormones. For example, wild fish, free-range eggs, legumes, and some sources of protein powders.
Carbohydrate: choose whole grains, root vegetables, fresh fruits, fresh vegetables, and limit or avoid sugar. (Different articles I’ve written talk about sports nutrition, which is a separate topic where sugar has its place).
Fat: choose healthy oils like avocados, nuts, seeds, olive oil, avocado oil, or coconut oil (rarely people may need to watch this oil with high cholesterol).
Vegetables: choose as much color as possible, get variety, get quantity, choose frozen in the winter months if necessary, or just for convenience. Things like salads, roasted broccoli, mashed cauliflower or cauliflower rice, stir fry with kale, peppers, onions, etc.
When you grab from each nutrient referenced above, you can start to build your plate. Here are some complete examples:
As mentioned earlier, you are not always going to have every single piece to this “plate” but this should serve as your guide to building a healthy meal.
D3's Go-To Nutrionist Megan Dopp has over 20 years years of experience in the nutrition field and has adapted to all of its changes with research and education. She is passionate about learning what is best for each person and focuses on finding the root cause of problems.
A. Warm-up: First warm up with 5 to 10 min on a spin bike or treadmill, then do the 3 warm-up exercises. This combination should give you a general warm-up. THEN, you MAY need one or two light sets in your first circuit to get a specific warm-up. This is particularly true of deadlifts, as it generally takes a few sets to be ready to do a working set.
B. Working set: In general, the goal of a working set is to use enough weight such that you reach close to failure within the intended range of repetitions. So if your goal is 6-10 reps, and you can do 12 then you need to increase the load on the next set. Conversely, if you can only do 5 reps then you need to decrease the load.
C. Progression: As you progress through a phase, begin with a weight that allows you to perform reps at the higher end of the range. As the phase goes on, increase the weight such that you fatigue in the lower end of the range. It is OK to change the weight between sets in any given workout. Also note, one can use this same method of “progression” within a single workout, especially in the beginning of a new stage. In the first working set, select a weight that might cause fatigue near the top end of the range of repetitions. Add weight on each set such that you can accomplish fewer repetitions yet remain inside the target range. This conservative approach helps prevent injury.
Best done in the early season, starting in November/December.
This phase could last 4-6 weeks.
Frequency: 2-3 times per week.
Sets: 2 to 5 ideally, with 3 working sets.
Repetitions: 15-25
Rest between Sets: Done as a circuit, but rest 15-60 seconds between individual exercises within each circuit and 1-3 min. between circuits.
Tempo: 1 count lift, 1 count isometric (pause at bottom), 2 count lower, 0 count rest.
This is a short phase that lasts 2 weeks. This is to get your body ready to lift heavy. You’ll lift 2x per week with a weight that will allow 2-3 sets, 10-15 reps, max. In other words, you’ll be adding weight to this phase. Work on making these sets of strength exercises hard to complete.
In this phase, our goal is about 12 sessions (over 8-12 weeks) and we keep the number of exercises to a minimum. From our list of exercises, we may use Deadlift, Single-Leg Squat, DB or Bench Press, Thrusters, Hex Deadlift, and Hang Clean.
You will complete no more than 12 heavy sessions in this Phase. You can do 1-3 sessions per week. In my experience, 1 really good Max Strength heavy session, coupled with 1 Maintenance day usually works well for a multi-sport athlete. There may be weeks where you can do 2 sessions, but this will certainly leave your endurance workouts feeling a little less zippy. The number of sets during this heavy phase is 3-6 working sets, with 3-6 reps as the goal. Your rest time between exercises should be between 2 and 3 minutes. That may seem like a lot of rest, but that’s how you’ll be able to max out the lifts in each exercise.
*The rest of the exercises during this phase will stay at 8-12 reps.
In-Season Maintenance: 1-2 sessions per week with 1-2 sets of 10-12 reps. Don’t go for max reps or max weight. Just work on great form.
Good luck!
Warm-up Set: you can use what’s below as a warm-up set or you can take 2-3 exercises that work the entire body.
Main Sets: During a workout, you can choose any 2 or 3 of the Main Sets below for your workout. Each grouping has a Lower Body, Upper Body, and Core exercise.
Warmup set:
Main set #1:
Main set #2:
Main set #3:
Main Set #4:
Main Set #5:
Balance Drills:
Core and Plyometric add-ons
Team D3 Endurance Training Camp
March 12 - 18, 2022
Tucson, Arizona
$1,550*
We need 15 athletes registered by Monday, January 31st
We know this camp is the BEST WAY TO KICK OFF YOUR SEASON because this is what past campers have had to say ...
COACHING and TRAINING GOAL:
Train under the direction of D3 Head Coach Mike Ricci and Coach Jim Hallberg, at this high-volume cycling-based camp. We will be riding some of Tucson's classics including Mt. Lemmon and Gates Pass. You can also look forward to concentrated run and swim workouts (plus a few surprises!). Don’t be intimidated as we will break into groups by ability and you will work at your own pace with support from the coaches.
This is your opportunity to push yourself (safely) and improve your endurance. With a coach’s eye on your technique and ability, you will find your limits and a new level in your training capabilities. You should come into this camp with a solid training foundation, but you will leave with the confidence that you are ready to take on spring racing including 70.3 and Ironman distances.
*What's Included:
A specific itinerary will be shared in advance of the Camp with registered athletes.
*Additional costs: We are organizing a block of hotel rooms in the range of $200 per night. So six nights of lodging will be an approx. cost of $1,200. We request that everyone stay at this hotel. More specifics about the lodging will be coming soon. If you know athletes attending the camp and would like to share a room, that is just fine. You will need to coordinate those arrangements together. Your travel, other needed amenities and the meals not included in the camp should also be considered.
Deposits, payments, and refunds: a $250 deposit or full payment is required by February 6th. Balance due will be required by February 20th. You will pay the hotel directly for lodging. Refunds will only be considered depending on if we have more than 15 athletes. If you become sick or injured we will do our best to provide a credit for a future camp, but again it is based on if we have more than 15 athletes participating.
***To keep everyone as safe as possible regarding the pandemic, we will establish protocols ahead of the camp and during the camp (for example, proof of negative test prior to camp, rapid testing during the camp, temperature checks, and wearing masks during transport.) We are fine-tuning this, but with travel and a group gathering, there are inherent risks involved.***
Questions or ready to register, please contact: Melanie@D3Multisport.com
A New Bike (spoiler, another Dimond)
I guess deep down in my subconscious I am feeling optimistic about a future with Covid at least under control enough to allow life to go on close to normal. Otherwise, I would not be buying a new triathlon bike. I must also be optimistic that I have a few more good years of racing in me despite knees that are getting more wobbly and other body parts are going the way that they do when rolling past 75 years of use.
I have been having a conversation with a somewhat younger friend who is also thinking of a new bike like mine. She is reaching an age where comfort is becoming more important and shares some other similar concerns. It occurred to me that our discussions and my reasoning and thinking about a bike would be of interest to others so I am starting a blog on how things are progressing and will update it until I have the new bike and take it for a spin. This article will kick off the process as I cover the 'why a new bike now' and some of the considerations behind this.
For full disclosure, I should say that I am certainly not in the ranks of the top experts on choosing a bicycle but hopefully this will help you find the information you need to make your own decisions. I have quite a few links to other articles on the topic that should help too. The best single place to go is Slowtwitch, especially their section on bike fitting. All the links are repeated at the end of the article.
Triathlon Bikes and Time Trial Bikes
A triathlon bike follows the rules of triathlon and not UCI, the organization that set the rules for most bike racing including the Tour de France. The big difference in these rules is that UCI tends to limit innovation more, a beam bike like the Dimond is not UCI compliant. UCI also limits the chord of the aero tubing (that’s the distance from the front to back edge). However, clever engineers have found ways around the limitations to achieve similar drag numbers. Time Trial bikes tend to ignore the need to carry stuff. A TT is usually much shorter than a triathlon and there is no run to worry about afterward. Perhaps the most important difference is a TT bike geometry is restricted by UCI rules. This has a significant impact on bike fit as there is a limit to the seat post angle.
So if you want to race under both UCI and Triathlon rules a Dimond is not for you and you will have to stick with bikes following UCI rules. Not a terrible situation but not the best, IMO, for long-course Triathlon.
I went looking for some history of bike design and found that TdT has been limiting innovation for a long time. Here is a quote from the founder of the TdF. Henri Desgrange once commented, “Isn’t it better to triumph by the strength of your muscles than by the artifice of a derailleur?” He sure thought so: he banned the use of the derailleur in the Tour de France until 1937 - an entire generation after the derailleur had been invented.
Where to Buy and the Process
Choosing which bike to buy is no easy proposition these days. To start there is a decision to be made as to where to buy your bike. That decision should be based on how much you already know about bicycles and how much time you can spend researching the details. If time and knowledge are limited the best thing to do is buy from a local bike shop with access to a bike fitter who has extensive experience fitting triathletes. The other limited knowledge option is to buy from a custom builder. It is the most expensive approach and in my humble opinion, not necessary for most people these days. You can also buy direct from the manufacturer. This has become increasingly popular over the last few years. Two of the bikes you will see often in races these days, Quintana Roo and Canyon, are both sold direct. The bike I am buying is also sold direct.
Buying direct has gotten easier in the last few years as bike manufacturers have developed tools to help you make the right frame choice. Some give you a trial period and you can return the bike if it does not fit or suit you. In some cases, component selection is limited to one brand. In the case of Dimond, choices are more like that of a custom builder. In other words, extensive. Dimond has their own brand, Red Crown, selling aero wheels and the cockpit which will be less expensive but you are not limited to their components. You need to know what you are doing to get the best bike for you buying direct.
One tip which I think is critical when buying direct: do not have the bike company cut your steering tube unless you are 101% sure that you will never need to raise your base bar.
A Bike Fit (don’t leave home - or buy -without one)
There is one thing that you should not go cheap on, and that is a professional bike fit (the cost runs over $300 and can be much more if you go to a wind tunnel). Even if you think you know all the dimensions of a bike that would fit you perfectly, you should get, or have a recent, bike fit. Doctors, at least smart ones, don’t self-diagnose, neither should cyclists. A good bike fitter will not only give you the dimensions of a frame but include all the information you need to pick one best suited to you. With their help, you should be able to identify a complete bike that fits the dimensions closest to you. Here is a good article on the topic from Slowtwitch.
All bike shops will offer some type of bike fitting and it often is included in the cost of the bike, or should be. However, make sure that the bike fitter has the knowledge to put you on the right bike with the right cockpit, gears, saddle - essentially - everything. Obviously, a bike fitter associated with a bike shop would prefer you buy your bike from them, but the best do not insist on that. They will of course give you no discounts for the fit in that case. Just be sure to maintain a good relationship with your local shop, you will always need them at some time.
Some Background (that will help explain why my choices)
As some reading this know, I have an engineering degree. Two, actually. An Associate Degree in Aero Engineering and a BS in Industrial Engineering. The latter goes a long way to explain how I got quickly into the IT world, another story. The aero stuff goes a long way in explaining why the bike part of triathlon is my favorite. There is a lot here about my bike decisions over the years. You could jump down to 'My Choices' for the short story, but do come back to this section as it explains 'the why' of those choices.
Friends used to think, I know because they said so, that I was/am anal about making things as aero as possible. Perhaps, but look at the latest so-called superbikes, all wires are internal, fluids are internal (in some cases), some sort of aero storage is provided for food and emergency supplies.
When I got my first tri bike, one of the original Quintana Roo designs created by Dan Empfield (Slowman the Slowtwitch Editor), I was immediately concerned with all the wires hanging off the bike, the round tubes, and the lack of a place to store stuff that I needed as I rode along the way. I got creative, the bag hanging off the support for the water bottle cage was my first effort at packing stuff in a semi-aero fashion (later I tucked the wires up under the stem, so they were not dangling in the breeze).
To race an IM I got concerned about comfort. The QR was a stiff frame, the choice of tires back then, 19mm at 160psi+, did not help matters. Softride had just come out with their new model in 2000. The beam added comfort and the lack of seat stays, sort of, checked off my aero thing. Wires were still external, and I could not do much about that other than tape them together near the stem. You can’t see it well but there is a spare tubular tire tucked down the beam with a bit of it sticking out behind me. There are some other tools strapped in behind the seat. The swollen elbow is my 9/11 elbow, brought on from leaning on it in my office chair most of the day watching a television off to my left.
There was also a benefit to the Softride that never got much traction but is being revived by Zipp and other wheel manufacturers. Reducing unsprung weight in a car, especially race cars, is a performance gain and Softride argued that it applied to riding a bike. The Softride did this with the suspension built into its beam, the heavy part of the bike/human combo (you) was suspended. Zipp argues now that designing wheels to allow lower tire pressure has a similar effect, more about that later.
My Softride died in a bike collision with a car whose owner was in a mad rush to get to his first appointment of the day at a body shop. He worked for Geico, and the settlement paid for my next bike and then some. I would have bought another Softride but they had gone out of business. The next best was a Cervelo P3. It did not have a beam which I immediately missed, not as comfortable or aero, in my opinion, but a very good bike. Still no storage but I got to work on that as soon as the bike arrived. Wires still hung out below the aerobars but disappeared into the frame at the top of the down tube.
With an all-carbon-fiber bike, I had more to play with. I moved the shifting wires through the top of the top tube, the small holes I drilled in the top tube did not reduce the strength of the bike, but I am sure it voided the warranty. This included making a fairing that wrapped around the stem and steering tube running back along the top tube streamlining the bento box.
Fluid supplies found a new place to hide in a Never Reach Bottle, it held about 48oz. I have since worked out other ways to keep myself hydrated while reducing weight (pick up water, carry powdered sports drink) and ditched the Never Reach. But you will soon read I am back to carrying a bit more fluids on the bike out of T1. A spare tubular tire was folded up inside the bottle on the downtube along with some tools, more tools were behind the seat taped to the bottle support. I should note that in the picture to the below I have not yet made the fairing and rerouted the cables, but they are all covered with tape. You can’t see it, but neither can the wind, there is a race number on my back set up so it stays as close as possible to my back.
Not long after I got the Softride I started to think about how nice it would be to have it made of carbon fiber. It took another 15 years to have one, the Dimond. The owner of Dimond Bikes, TJ Tollakson, came to love beam bikes with one made by Zipp (more on that on his site ). When I read that he was making an improved version I knew it was only a matter of time before I had one.
Combined with the right aerobars the wires disappear with the Dimond. The first iteration of the bike did not have any internal frame storage but there was a fix or at least a partial one, for that. The downtube has a lot of volume and with a small modification on my part at the top end a spare tubular tire was tucked inside along with some tools and the Di2 battery. The rest of the emergency spares was tucked behind the seat with a customized bottle cage (you can see a CO2 cartridge in front of the cage. Some food supplies found a home in the bento box and I made a pillbox that sat behind the stem filling in a gap to allow for different stem types.
Radical Changes in Bike Design and Components
When I got my Softride in 2001, 9-speed gears were the most you could get. I don’t recall if Disc brakes had made it to the mountain bike world, but they were a long way off for road bikes. Wheels were thin, tires thin, and high pressure (180psi). Wires, as I have gone on about, were draped around the outside of the frame. Electronic shifting had been tried without commercial success. In the last 6 years since I got my first Dimond that has all changed.
We now have 12 speed (and one 13 speed) gearing. The changes in gearing over the last 20 years have been amazing. (If you are interested in some history about gearing check out this information from Wikepedia.) For some, this has made it possible to ditch the double chainrings, more aero less weight. But as you will see a bit later this is not suitable for an aging athlete losing measurable power every year.
Disc brakes are superior in all but flat dry racecourses with few turns. They also come with through axles which add to the stiffness and handling of the bike. Hydraulic brakes are a great option with Disc brakes, easier modulation of the braking, easier to hide the cables (AKA tubing).
As one article I read recently said improvement in wheel aerodynamics is reaching its limits and comfort and rolling resistance are the last areas where “free” speed can be realized. As a result, as noted earlier, wheels have gotten fatter along with the tires. What was a bummer for me was when I bought my first Dimond. I met the engineer behind the design, David Morse (he also developed some of the earlier Zipp Wheels), and he told me that my tubular wheels were on the endangered list. I no longer have them. They along with Clinchers with tubes are on their way out (expensive change). Tubeless tires, the hookless type, make for a much better interface with the wheel creating an almost smooth joint and more aero. If you are switching to disk brakes go with hookless,m tubeless wheels, this is going to be the standard for all wheels in a few years.
With the intro of the Dimond Marquise frame set up for disc brakes and the inclusion of great internal storage in 2017, I knew that another bike was in my future. Covid, or the prospect of getting over the worst of that, has me buying a new bike.
My Choices
Frames & Brakes
My choice of bike brand is simple, I have 6 years of experience racing on a Diamond and am extremely happy with it. I have the first iteration of the bike and Dimond has mad some significant improvement to the bike, all of which I think is important. They have not changed the geometry of the bike and I have had a fit recently (Ryan Ignatz, Colorado Multisport) making the frame choice very easy.
I have lumped frame and brakes under one heading as your choice of frame, regardless of brand, dictates the type of brakes or vice versa. You can’t have disc brakes without through axles. Dimond’s Marquise comes in traditional rim brake and disc brake versions, you should by now know what I want. The Marquise also has all Dimond’s storage options and with the right cockpit tucks the hoses and wires almost complexly out of view.
One easy decision with brakes is mechanical or hydraulic, I am going with the latter. Modulation is better and with a quick disconnect in the hose lines packing the bike will become even simpler than the present. With my large frame size, I have to remove the cockpit to get it into a bike bag.
I had thought going into this that it would be Ultegra brakes and Shifters but there is a favorably reviewed product that would save significant money from TRP, more research.
Cockpit
Easy choice for me, I am staying with my Tri Rig Aerobars from my old bike. Dimond’s own cockpit would be my choice if I was looking for the very latest idea, common on many superbikes, a single mono post.
Two weeks ago, I purchased TriRig's latest idea of making pads much longer. Others, like Vision, also are making more comfortable arm pads. They even make one with the extensions built-in more aero. The idea of a longer pad is primarily more comfort and that is certainly the case. Here is a picture of my current bike with the new pads.
If the bike you decide to buy is like the Dimond and you have cockpit choices, care is needed, as well as help from your fitter, in order to get the cockpit you will be most comfortable on.
Wheels & Tires
This is going to be a tough choice and more research is needed. Zipp’s latest white paper has sold me on the idea of wide tubeless wheels (23 or 25 mm internal width) with matching tires (at least 25 or 28 mm) and hookless. The question for me is the depth of the rim.
My first Zipp wheels came with my Softride, 303 in the front and 404 in the back. I survived the worst wind conditions in Kona on that setup - 55 mph gusts and a steady 25 mph headwind going up the climb to Hawi. With improvements to the cross-wind handling of the Zipp wheels and my handling skills, I have managed with 404 up front and 808 in the back for 15 years. I upgraded the 404/808 tubulars 5 years ago to the very expensive 454 and 858 clinchers, a huge improvement in crosswinds. But the days of deep rim wheels for me are over or will be soon. I feel a lot less secure on them now.
The articles I have reviewed about Zipp’s latest offerings suggest that in hairy conditions as I have experienced in Kona, or any windy race venue, a 303/343 wheel up front would be my best choice with either the same or a 404/454 in back. Experience has taught me that you can go a lot deeper in the back even in wild conditions but at present, no one makes a wide rim bigger than the 404, and I want that comfort. I am leaning towards the 303 front and back with the idea that if a race is coming up where I think I can ride a deeper wheel I can rent it.
Dimond’s Red Crown wheels are a less expensive option with, I suspect, very comparable performance to Zipp’s latest. More research on that is needed.
Gearing
One decision is made with gearing, 12 speed. I did consider a 13-speed offering from Rotor and Sram. Rotor’s system is hydraulic. It seems to me that electric is a simpler approach to shifting so I will be sticking with that. I also looked at eliminating the inner chainring. Sram offers this with their 1x13 setup. More aero for sure but the compromise with this setup is either a limited range of gearing or wide spacing between each gear, neither of which would work for me anymore. 10 years ago perhaps yes.
Di2 or Sram is still an open decision. The difference between them as far as actual gearing is very comparable. Sram batteries do not last as long as Di2 but to charge them you take them off the bike. So, you can have spares and always have a fully charged one.
The decision may come down to availability. The Di2 12 speed is very new, and supplies are still limited.
Summary of Open Questions
The To-Do list is as follows.
Articles that I have been reading that helped my decision making
Gearing
Article on the recent history of gearing through 2014 and an explanation.
History from Wikipedia about the Number and Width of Sprockets (look specifically at that section)
Bike Fitting Articles
Reasonable Bike Fit Expectations (Slowtwitch)
What to Expect in a Bike Fit (Bikefit Blog)
Wheels
Most of these articles are about Zipp’s latest wheels. There is a reason for this, they are my primary focus, and they get more press than most other brands.
Slowtwitch’s take on the latest from Zipp
Zipps White paper on their wheels
A view of the Zipp wheels from across the pond (Europe)
A look at wheels other than Zipp
Articles that include discussion of bike features that are of interst to me
I would be considering this bike if I was not already sold on the Dimond. It has all the things I think are important in a superbike and this review of a new trek speed concept and aerodynamics.
Here are some other bikes that Triathlete ranks as the best of 2021, I am always a bit suspect of articles like this as they never seem to include bikes that don’t advertise in their magazine.
Coach Simon Butterworth has 15 Ironman Kona World Championships to celebrate ... and he knows bikes. His philosophy about coaching notes that the key ingredients in a good coach/athlete relationship are regular and open communication, mutual respect, and keeping it fun for the athlete and their family. My training programs are developed with those ideas in the forefront. I work with athletes to develop both short term and long term objectives that work well within the context of the other things they have going on in their life.
As we wind down 2021, take stock of the year, and look forward to reaching new goals in 2022, there is still time for one final workout! What should it be? You can start your new year with a benchmark and a new tradition.
While some may strive for an epically long or overtly challenging slog, I’m going to recommend a different approach. Try a workout that you can do year after year regardless of your fitness. A workout that lets you take stock of where you are now and compare it to where you have been and where you can go. In other words, I encourage you to set a year-end/year-start tradition.
With this thought in mind, I’d like to set some ground rules for the workout.
Below are two examples of this type of workout. I have chosen swimming and running since they require very little equipment and therefore can likely be done while traveling or visiting with family.
Have a wonderful year's end and a blessed new year!
RUN WORKOUT: HR Based 5K
SWIM WORKOUT: 20:20 Workout
Following is a story about persevering through a medical diagnosis and trusting your instincts. This is D3 Athlete Karen Pompay's story.
I was never much of an athlete during my childhood. In fact, the best workouts I got in the 1970s and the 1980s were the hours of coughing from my parent's second-hand cigarette smoke (I had abs of steel back then). Fast forward to the summer of 2021, and triathlon training and a healthy lifestyle had become the centerpiece of my identity. My training for the 2021 Kona Ironman was going well under the guidance of D3 coach Brad Seng, and I was excited to race and thought I could do well. Despite feeling like I was more prepared than ever to perform my best at Kona, I kept noticing pain and tightness in my right achilles during my training. Despite the pain, I kept pushing forward. When Kona was canceled because of covid concerns, I raced Atlantic City 70.3 and won my age group. It was a great way to end my season.
With Atlantic City over, I finally made an appointment to resolve my achilles pain. My doctor agreed that an achilles procedure would help me run pain-free. The procedure, which included PRP injections, went well, and my doctor warned me to stay off my feet. Despite the temptation to keep training, I knew now was time to take a break, especially because my husband and I had begun classes to become foster parents.
All was going well with my recovery until I started to get a weird feeling in my pelvis two weeks after the procedure. I thought it was bladder irritability or bad PMS. As a 50-year-old woman, I blame everything on perimenopause. I just thought I was overthinking all my usual aches and pains. It felt strange, but I had been getting pelvic pain for years, so it did not overly concern me.
I then started to get left-sided pelvic pain that extended to my back. I had no idea what this was and following my occasional tendency to be a bit of a hypochondriac, I Googled both "ovarian cancer" and "groin pull." The pain was worst when I walked, but it would go away after sitting down. I have experienced a wide variety of pain, from delivering four kids to thousands of hours of training. Still, this pain was so unusual that my concern kept growing.
After some online research, I couldn't find any explanation for this weird feeling and decided to ignore it. I thought a doctor would tell me it was perimenopause, and the pain wasn't Ironman-level pain, just a dull ache. After completing Ironman six times and qualifying for Kona twice, I don't complain about pain. Plus, women my age are still conditioned not to talk about anything hormone-related.
Then, after a few days of ignoring the pain, it spread to my upper quad and thigh. It felt precisely like muscle pain, but I was still recovering from my procedure and not doing any real working out. The following night, I woke up with the worst quad muscle spasm, but it was gone by the next day. But when I glanced at my left leg that morning, it was swollen from ankle to groin (see image to the right). I immediately knew that it was a Deep Vein Thrombosis or DVT, and I rushed to the hospital crying and scared. At that point, I did not think the original pain in my pelvis had anything to do with the DVT.
The emergency room performed an ultrasound on my thigh and found a blood clot. The radiologist said he found DVTs were somewhat common in athletic people, at least anecdotally. Athletes tend to be overly confident that they are too healthy to get blood clots. This belief is a consequential misconception. Chronic dehydration, long rides in cars and airplanes, a low resting heart rate, and low blood pressure are all aspects of being an athlete that can lead to DVT clots. The doctor said that those things, plus sitting around a lot, contributed to my DVT.
The doctor ruled out a pulmonary embolism, and they gave me a prescription for blood thinners and sent me home. By the time I got home, I could barely stand, and if I moved, I felt pain, throbbing, and a feeling like my leg would explode.
The hospital recommended a specialist, who I called the next day. Their office told me they reviewed the scan, and the DVT wasn’t dangerous (whatever that means). They told me to make an appointment in 5 weeks. With the pain and unclear instructions, I began to get really frustrated. I felt terrible, and I was not getting better, but they told me to resume "normal activities.” Normal activities are a lot different for me than for other people who are not constantly training for Ironmans. I was also scared that a massive clot would dislodge any second and travel straight to my lungs. It felt like the clot must be huge because blood could not get out of my leg, and any activity would cause my leg to swell more.
The leg was the same every day, maybe ever so slightly better than the day before, but after a week, it stopped improving at all. My daughter had a swim meet, and I had to attend in a wheelchair. Once again, my hypochondriac skills activated. Google told me that the long-term prognosis for my type of DVT wasn't good regarding damage to the vein. Post-Thrombotic Syndrome (PTS) is a lifelong condition, and while symptoms can be managed, the condition never goes away.
I called the doctor at the private practice again, who gave me no advice and did not want to see me earlier. He then referred me to the team at the hospital to ask about symptom relief, and I was told by a PA at the hospital to "suck it up." I particularly disliked their advice to “wear a compression stocking.” My problem was not going to be solved by using a stocking.
At this point, I wasn't sure if PTS was just something I would have to accept. The thought of doing Kona IM was just a distant memory - I couldn't even walk, let alone train for anything. The depression hit hard. One month prior, I was winning my AG at a half ironman, and the next month I was walking slower than my 87-year-old aunt.
Thankfully, I made one of the best decisions of my life and sought a second opinion. I went to see Dr. Mohsen Bannazadeh at Stonybrook hospital, and he saved my life. Dr. B is not only smart but cute, funny, and kind. He scanned my pelvis and quickly told me he suspected I had May-Thurner Syndrome. He wanted to admit me to the hospital that night to get me on a heparin drip and perform surgery the next day.
May-Thurner anatomy is a condition (present in over 20% of the population) where the right iliac artery compresses the left iliac vein against the spine. Unfortunately, May-Thurner anatomy can turn into May-Thurner syndrome, and the first symptom is usually a thigh DVT. May-Thurner syndrome usually occurs in women, more specifically pregnant women. It usually occurs on the left side, although they checked my right side too. When I asked Dr. B why I would get a DVT at this point after four pregnancies, he could not answer that question because May-Thurner syndrome is not well understood.
Maybe it was because I was getting older; perhaps hormonal changes contributed; maybe my right iliac artery just got stronger through Ironman training. Sitting around after my achilles surgery definitely contributed to the seriousness of the clot. Still, Dr. B told me he found I had a prior undiagnosed clot so it was just a matter of time before I had that massive DVT.
May-Thurner syndrome is often missed, under-diagnosed, sneaky, and cruel. Dr. B said that every ER should scan the pelvis when someone presents with a thigh DVT. Initially, I went to a well-known, highly respected hospital that serves the metropolitan NYC area. They missed May-Thurner syndrome because they never thought to scan my pelvis, only the leg.
Dr. B put me at Stonybrook hospital that night and performed surgery the following day. He made two small incisions behind each knee, cleared out a massive clot from my thigh (the nurse was showing a picture to the other nurses as the clot was so impressive), and then placed two stents in my iliac vein to open it to restore blood flow. He said the vein was 95% compressed. He found extensive collateral veins around the area that had formed over months or years to get the blood back to my heart. These collateral veins went around and through my uterus, bladder, and ovaries.
He also said I had pelvic congestion syndrome, which many women have even though most do not realize it. The main symptom is pelvic pain because of improper blood drainage from the area. It seems to occur more often in women with multiple children because of enlarged veins in the area that occur during pregnancy.
After the surgery, I had severe back pain from the renewed blood flow for a couple of days, but my leg pain was gone immediately. I started riding the bike later that week. One month after surgery, I am back to biking and swimming, feeling great even though the blood thinners have made me anemic. My achilles is almost perfect, and I plan to start running in January.
Dr. B will monitor me regularly to check that the stent is working correctly. Next year, I hope to be off blood thinners and training for Kona and the 70.3 championships.
I cannot guarantee that my leg will perform as before or that my stent can withstand the training I intend to do. Still, until Dr. B tells me to stop (he shakes his head, smiles, and thinks I am a little crazy with my training), I will be at Kona next year, more thankful, appreciative, and grateful than ever for my health.
If I could help one person understand DVT and May-Thurner by writing this article, it would be worth the experience. My best friend died suddenly at age 44 from a misdiagnosed DVT that turned into a pulmonary embolism. She left behind three beautiful children. It doesn't matter how healthy you may be or how often you train; May-Thurner and/or DVT can strike anyone. It's a lesson I plan to share with people for the rest of my life.
We are truly proud to share Karen Pompay's story with all of you. She has an important message for athletes to know, and we are confident that with her new physician, proper diagnosis, and her sheer determination (one of the driving principles of D3) she will get her chance to race the Ironman World Championships.
It goes without saying that I wholly believe in the power of a strong coach-athlete relationship. Most of the athletes I coach appreciate the freedom that comes with the structure I provide in their training plans. Freedom in structure? You bet! If all an athlete needs to focus on is executing workouts as provided in his or her Training Peaks calendar--knowing that results will follow--that takes a lot of stress off.
That said, I’ve been coaching myself for over a decade and I’ve been pretty happy with the results. Through that tenure, I’ve also learned when I am in situations where having a coach’s perspective to help me navigate training situations has been helpful (fortunately, I know a few coaches!). Following are examples that I’m sure you can relate to.
I’m fortunate that I have a background and certifications in this profession and that makes my journey in self-coaching more robust and meaningful in the pursuit of my goals. I suppose it can be paralleled to any profession where you can consult on your own projects: real estate, accounting, legal, etc. At the end of the day, I’m never shy about asking for help or gaining perspective from my coaching colleagues, as I trust their expertise. You can certainly go it alone and coach yourself, but having a partner in the process can be highly valuable and rewarding.
Coach Dave Sheanin believes that becoming “triathlon literate” is key to meeting your goals. Triathlon is indeed a lifestyle and like the other important areas of your life, knowledge is power. I encourage you to explore the nuances of the sport, be open to new ideas and ask questions – of yourself, of fellow swimmers, cyclists and runners, and of your coach.
TRAINING SPECIALTIES
Triathlon
Swimming
Age groupers with busy schedules
Transitions!
The holiday season can result in some interesting eating. Calorie requirements can be reduced during the off-season in the Northern Hemisphere when training loads may be relaxed and fewer races are happening. How can you get through the cake, pie, cookie, mashed potato (with gravy!), egg nog, and spirits (alcohol has tons of calories— and you can set it on fire) season?
First, plan ahead.
Second, manage in the moment.
Planning ahead means deciding before you go to the party or the relatives’ house how you want to eat. Think like an economist: will the outlay of expense be worth the price? You might say,” Aunt Ellen’s pecan pie is going to be totally worth the calories, and I will have no remorse when I down a piece.” Or, “When I get to Will’s house, I’m going to pass on his oatmeal cookies—they look good but I think he uses sawdust from a horse barn floor instead of oats. Most definitely not worth the calories.”
You can mentally rehearse how you are going to eat, just as you would mentally rehearse a workout or a race. Make an imaginary movie in your mind, seeing yourself eating and drinking just what you want and passing up the rest. You can find a more in-depth article I wrote for USAT with strategies specific to this concept here.
Planning ahead means eating at home before you go there. If you arrive at the party after a 2500-yard swim and treadmill workout, you may have good intentions but are likely to eat everything including the napkins (OK, the reindeer on the holiday napkins could look appetizing). Consider having a salad with a little protein or something filling before you go so that you can browse in control (like an economist).
Managing in the moment means standing away from the food and drink table. When at the party, you can go to the opposite side of the room so that you are far more than arm’s reach away from the egg nog and sugar cookies. That way, if you really want some, you have to walk through the mob to get there and take the time to think, “Are these calories really going to be worth it?”
Managing in the moment might also mean having a sidekick. If you have an ally at the party, you can make a pact. “Let’s agree that you will remind me not to eat more than six pieces of cake. Do we have a deal?”
That sidekick might even be your own self. In your mind’s eye, propel yourself into the future to place yourself on the day before your next big race and then back yourself up in the current moment, asking yourself, “Do you really want that extra slice of cake?” Your future self can judge whether it was glad for that slice of cake (after all, Will didn’t bake it) or wishes you had smiled and graciously said, “No thanks, but it does look awfully tasty.”
Q. What do you call an accountant with no sense of humor?
A. An economist.
I’ve asked you to think like an economist, but I’m not suggesting that you become a monk during the holidays. After all, as humans, we are hard-wired to enjoy sharing meals and company with people we enjoy. It’s a grand part of life and we don’t have to pretend to be in a monastery. You can, though, get through the holidays with good cheer and food and libation and fun, and maybe without the extra baggage that you want to spare yourself from carrying around come January.
Will Murray is a USA Triathlon Level 1 coach with mental skills, trauma and youth specialties. He is a practitioner of Neuro-Linguistic Programming and his techniques lend to success in one or two sessions. He is co-author with Craig Howie of The Four Pillars of Triathlon: Vital Mental Skills for Endurance Athletes and author of Uncle: The Definitive Guide for Becoming the World’s Greatest Aunt or Uncle. Both books are critically and economically acclaimed.
I started coaching Ricardo in March of 2020 before we fully understood the impact Covid-19 would have on the racing calendar. As the months progressed and the reality of canceled races began to sink in. Ricardo remained motivated to train hard without any races on the horizon. Ricardo lives in Guatemala City, Guatemala, where the average temperature is eighty-five degrees, so weather does not play a significant role in developing a yearly training calendar. The goal for 2020 was to build a huge base and maintain that base throughout the coming months and be aware of joint health during a non-racing year. From June to the end of September, Ricardo kept a CTL of one hundred and above. Because Ricardo lives in a valley surrounded by mountains, the only way out is to climb. It’s not uncommon for Ricardo to have 6,000 feet of elevation gain on a long Saturday ride. Ricardo can also crank out four-plus hours on the trainer with a smile.
Ricardo is a well-rounded triathlete and excels in the swim, bike, and run. Ricardo is what coaches call an easy athlete to coach. He does the workout on the calendar and never makes excuses such as my batteries are dead, my power meter is not working, or I forgot my watch. When he needs a day off, he takes it, but his work ethic and motivation inspire.
His 2020 Ironman was deferred to the 2021 Ironman Wisconsin, and after some time off, we were ready to get back to racing in 2021. As Ironman Wisconsin 2021, drew closer Ricardo was firing on all cylinders. One challenging component of Ricardo’s training is the limited number of triathlons in Guatemala. Wisconsin represented two years of hard training and his only A race of the season. We were both expecting a great result and a possible Kona slot.
A few weeks before the race, Ricardo was not feeling well and took a few days off, but we were not alarmed. Riccardo flew to Chicago on the Wednesday before the race and drove to Wisconsin a few days later. On race morning, I started to monitor Ricardo’s progress on Ironman Tracker, Ricardo came out of the water in 7th place in his age group. I was excited and waited with anticipation for his first bike split, his strongest discipline. When the bike split came in, he was off the pace, my first thought was he was having a mechanical, but by the second split, I knew something was wrong.
Ricardo later told me he had no power in his legs and could not eat or drink on the bike. His inability to eat and drink continued throughout the run and he only consumed an estimated 1,000 calories during the entire event. During the run, he had chills and asked his wife to get him a vest because he was freezing. The average temperature during Ricardo’s run was 70°. Ricardo suffered through the run but finished 29th in his age group. Below our expectations but a fantastic result under the circumstances.
Both Ricardo and I were disappointed, but at the same time, I was incredibly impressed with Ricardo’s desire and determination. Ironman Wisconsin was a very long and arduous day that pushed Ricardo to a very uncomfortable place. To this day, I have no evidence of why he had such a tough race. Since the race, we talked many times and have speculated on some of the issues that affected his performance.
I’m a firm believer that adversity makes us stronger not only on the racecourse but in life in general, so we learn from our challenges. When I first start to work with a new athlete, I ask them if they are afraid to lose? Because if you’re afraid to lose, you may never discover how far you can go. Ricardo raced at his fullest potential that day, he left nothing on the racecourse, and I’m proud to be called his coach. Ricardo will be racing IM Panama 70.3 on February 6th and a three-day mountain bike race March 3-5, 2022, and he is looking at several Ironman options for 2022.
Coach George Epley shares that "there’s nothing more rewarding than achieving that which once seemed impossible! Helping people get to that point is one of the things I love about coaching! My first commitment to an athlete is to optimize through customization. Each athlete has their own complex formula consisting of genetics, available training time and outside stress levels."
TRAINING SPECIALTIES
Triathlon coaching - it offers an opportunity to guide athletes into the competitor they want to be. The following story is a complete picture about the process and evolution of a beginner triathlete that I’ve had the privilege of coaching.
I started coaching Trudee Andersen in September of 2018. First as a cyclist, then as an aquathon athlete, and finally as a triathlete. Her metamorphosis is far from over, and it feels like with each season we are learning more about her resilience, adaptation, and mental fortitude both physically and nutritionally. And that is exactly why we are sharing this case study.
Q&A format with a coach analysis of the run progression at the bottom.
Hello Trudee. I began working with you in the fall of 2018. Prior to your first aquathon and triathlon, what was your athletic history?
I did sports as a kid because my mom was a single mom and it kept us out of trouble. Then as an adult, I did karate with my kids for 10 years and we walked/jogged the Bolder Boulder for fun. In 2012, after my 6th left knee surgery (and 3rd ACL) my surgeon suggested I take up cycling instead of martial arts. I thought that was a ridiculous idea (note that punching and kicking as hard and fast as you can doesn’t help in endurance). In 2014, I joined a cycling meetup group to learn how to ride (fun facts - it’s where I met my husband, and my nickname was “crash” because I crashed a lot on my road bike) and then I did my first century ride in 2015.
Remember your first swim I had you do? Can you elaborate on the mindset you took to be able to go from swimming 25 yards to leading your lane at Masters?
It seems like so long ago, but I told Jim I wanted to try swimming in 2019. I had to rest at the end of each 25 (and I remember being so hungry LOL). My first D3 group swim (scary) I was lapped EVERY SINGLE interval. I started going to Beginning Masters (scary) then I built up the confidence to go to Masters (scary). Swim technique is hard to perfect (sigh). I think I have gotten rid of the hula hips and kicking like I’m riding a bike but there’s so much to learn! Little by little it’s getting easier and I’m getting faster. Yay!
Tell me about your first open water experience.
Learning to OWS was terrifying!! I panicked over and over, I couldn’t control my breathing and had to back float. Jim met me at the reservoir, pulled up my wetsuit, we did some bobs and he told me to exhale all the way which helped me control my breathing (I still use these tricks). My first aquabike was Loveland Lake to Lake in 2019, the year it was so cold and rainy. My goals were to not drown, not DNF and secretly to not be DFL. I made it!. My second aquabike was the Boyd Lake Bash, the year the buoys blew away and made the swim 2x too long (I was clueless and just kept swimming). This year I did my first OWS with some effort vs trying to stay calm and relaxed and it was fun!
Your first run was very similar to your first swim, correct?
I stopped running, jumping, squats and lunges after my 4th knee surgery over 10 years ago. I didn’t even own running shoes, I walked in my flip-flops (see picture) to the aquabike finish line. I told Jim, let’s try running but I’m going to stop if I have any knee pain (note I’m still running). My first D3 workout run was a 10-minute run/walk in September 2019. It was so hard! Now, I enjoy the hour-long zone 2 runs and I’m starting to see some PR’s!
You did a 5k this past weekend, how does the feel of running compare now to your first 5k back in 2020 at the Yeti chase?
My first 5K, I tried so hard and I was still at the back of the pack. At one of the tris, the ladies in my age group saw my D3 kit and said there’s the podium finisher, and I said no I’m a beginner and I’m a slow runner. I came off the bike second and they passed me on the run. We all laughed afterward and I said I told you so (but I”m on a mission to surprise them). Last weekend, I did the Hot Chocolate 5K and had a big 45 seconds per mile PR and finished in the top 15% of my age group! Obviously, I will run for chocolate.
What would you tell people starting out in the sport about building confidence?
My motto is to try 3 times. Keep showing up, even when you’re the slowest, you’re scared or embarrassed. Triathletes are trying to beat themselves, they are not judging you or comparing themselves to you. No one cares what you wear or if you have sausage legs in your kit. All the podium finishers have mad respect for those of us who are out there twice as long. Also it takes patience; tiny 1% improvements that add up over time; just keep doing the work. Jim sent me a joke when I was stressed about a sprint, “It’s not Mt. Everest!!!” and I still tell myself that before every race and laugh.
You have overcome a major obstacle, can you elaborate on your nutritional and dietary changes?
After years of being a workaholic in a high-stress job, in 2016, I was bedridden for three months, had surgery, then sepsis on 1/1/17 and spent a week in the hospital, I had a year of follow up appointments and was left with a post-infectious IBS diagnosis and no fitness. I changed jobs and decided to fight back with exercise. I was having trouble with nutrition, hydration, bonking and GI issues so I figured I’d do a session with Megan Dopp, the D3 nutritionist.
Megan said you will get to a point in your training where you will not want to feel sick and she was right! I worked with Megan for over a year and she helped me learn that gluten, dairy, nuts, yeast, corn, artificial sweeteners/stevia, liquor and heavy carbs/sugar were inflammatory for me and she helped me learn how to eat for everyday life and fuel for workouts. Running is the ultimate truth serum. If I eat clean I have a good run, otherwise, I have GI issues, cramps, nausea, extreme fatigue, achy hands/feet and can feel flu-ish for days. Megan also helped me get diagnosed and treated for MCAS and mold exposure. With diet, nutrition and exercise my inflammation went away, my GI issues calmed down, my energy went up, my performance improved and I lost 5 pounds.
What has been your biggest triathlon accomplishment so far, what aspect are you the proudest of.
I did my first Olympic and first 70.3 this year and I’m looking forward to next year to learn from my mistakes. I’m proud of my Desire, Determination and Discipline. It’s a humbling sport for an “over 50-year-old beginner (soon to be a grandma)” but I keep checking off my workouts, following my plan and trusting my coach. I’m not the fastest out there but I try hard, I don’t quit and I want to improve.
Why D3?
I came to Jim to help me stay accountable, to keep me motivated, to make my workouts efficient so I could juggle work and to help me improve. D3 is not just for podium finishers, it’s for everyone. D3 coaches and teammates always cheer me on and encourage me when they are on their way in as I’m heading out on the run. I love the group swims, rides and runs -- so come join us and don’t worry about being slow because I’m there to make you feel fast!
Coach Jim's Analysis and Review of Trudee's Run Progression
This heart rate slide (to the right with red) is a great example of keeping heart rate in z1-2, with a very high aerobic base especially as we ramp up volume. It's important to work on running economy and efficiency even at z1-2 levels. Any speed we did was very short and often on hills or treadmills initially.
The second slide (below with blue) also shows a very good ratio with nearly 70% of all run volume at z1-2. This limits risk of injury while working on endurance with short but high-quality sessions.
The last slide to the right is a good look at building volume in the first few weeks. Since there was no rush, we took 8 weeks to build up to running 60 minutes, once there we remained at the 60-minute mark before slowly building to 90 minutes. This does not represent the total weekly volume but the longest runs during those weeks.
Trudee has remained injury-free, even with so much prior knee damage.
With a gradual ramp and keeping intensity aerobic, this was a tremendous jump from a nonrunner to completing 90 minute runs all while staying healthy.
He believes some athletes spend too much time focusing solely on their strengths or just on their weaknesses - and indicates that you should work on both. Your strengths can give you a competitive edge in one or more of the disciplines but spend an inordinate amount of time on them and you can forgo progress in other areas. Not enough time and you’ll see them diminish. Same with your weaknesses, but together we’ll build a plan to balance the two and make you the best overall athlete you can be!
I have no doubt that some of you have been thinking things must get better in 2022. I am of course talking about Covid and its impact on our lives and racing. I am feeling optimistic and have been thinking back to earlier races in my career as I like to do that as I contemplate doing one of them again or racing something new. I have not sorted all that out but did think of one very memorable race, in fact, two, both from 20 years ago. And I think these stories are relevant to those of us who need to reconnect to our passion for this sport. I’ve found that revisiting the past and tapping into my initial inspirations for getting involved in triathlon helps me get grounded in what I want to do next.
The memory was triggered by several things happening at once. October 9, 2021, passed by with no trip to Kona, the 20th anniversary of my first race out there. Then getting my trainer set up for a winter of training for St. George in May I discovered that Rouvy*, the virtual indoor cycling with video of actual places around the world had added the NYC Tri, a race I did four times before leaving NY (it already had the other race videoed, Kona). For an explanation about Rouvy, please see my overview at the end of this article. It’s a challenging race but not because of the course. It is somewhat hilly but by no means exceptionally so. It is crowded and even more so in recent years. I would say it is not a good beginner’s race as the course can get flooded with activity. If you watch the video, which you can do so without signing up, you will see what I mean.
My first time racing the NYC Tri was the first year it was held. The date was August 12, 2001. The events that followed that year etched the summer and autumn in my mind. Plus, the NYC Tri that year had a few things up its sleeve to make it even more memorable.
The NYC Tri is a race that should be on any dedicated triathlete’s bucket list especially if you have not been to NYC and that trip is on your bucket list. Be prepared for an expensive weekend. There are some very cool boutique hotels on the Upper East Side within walking distance of the event and close to Central Park and the finish line. Great if you want to bring your family and friends. It’s not the most spectator-friendly course but it is well better than average. Some spectator tips include: if you can walk fast, you can see the start, walk/run south in Riverside Park to the swim exit and follow your athlete through T1. Then chill for a bit and walk up to the West Side Highway to see the cyclists go south and come back into T2. Then if your athlete(s) are fast runners you will have to hustle over to Central Park to see them finish. If you can somehow organize a bike to get around, you could see them in several places around the park. Just don’t get too close to the runners and freak them out or get them disqualified for outside assistance. I made that mistake one year and got shouted at by Andy Potts as I was getting too close, he was in the lead and won.
The skyline that we had back then changed forever in September 2011, as has many other things. Here is how my race day went, all from memory.
We splurged and stayed in on the boutique hotels just off Broadway. The walk to transition in the dark was just a few blocks. NYC is interesting almost spooky in the dark of the early morning. Most, but not all, night owls are in bed by 5am, sadly many of those still out and about are homeless and the benches in Riverside Park were occupied. I wondered what they must have thought as they watched the odd-looking men in speedo’s and women in swimsuits (we still were using them in 2001) pushing a bicycle and carrying bags a bit like their own into the park.
The bike setup was tight. NYC did not give the race organizers much space that first year. You did need, and still do, to get there early, as there is a 1500m walk to the swim start. Any of my old friends in NY reading this will remember that I was always one to check the currents for a race, they are a factor for many races in and around NY. I knew we would be getting a push; I did not realize how much until I saw the buoys leaning over in the river. I don’t mean the buoys for the race but the big metal navigation buoys. Water was boiling around them like a ship.
I was in the first wave, over 55 men, as we got ready, several times verbal warnings were broadcast to be sure to grab hold of the rope near the floating dock as we jumped in for an in-the-water start. Of course, someone was not listening and the start was delayed for minutes as he struggled to swim back against the current. The race results would suggest that the current was running at about 2 min per 100 meters, just a bit slower than my swim speed. It was going to be a fast swim and to my advantage, as I was not a great swimmer back then (my current swim pace is only just a bit slower, a good pace for a 75-year-old).
The Hudson River was not known for its cleanliness. It is much improved from the days when we sailed our boat on it in the ’80s and is even better today. Back then my insurance would not cover us in a transit around Manhattan. I think we all knew it still was not pristine. Sure enough shortly into the swim, a baggie enveloped my hand, could have been worse. First instinct was to shake it off and then quickly the light bulb went off, a paddle! Unfortunately, it did not stay on for long. What was dangerous was hitting a buoy, even those used for the race would have hurt, the navigation buoys were another story. As I approached the swim finish, I realized I was too far out in the river and angled some more. I was not allowing for the current. The last 25 meters was a struggle swimming almost in the opposite direction and crabbing sideways to get to the temporary steps to get out. If I had judged that better, I would have finished the swim at least a minute faster. As it was, I had finished the swim in 14 min and change.
I think the race organizers have learned their lesson, it is still a fast swim but they don’t run the race to coincide with the full ebb.
The top swimmers in the world don’t often go under 15 min. in a race of this distance. The pros that year finished around 9 min. I did not know that behind me a friend in the second wave, female 50+, was in trouble. She is a slower swimmer than I am and made a similar mistake near the finish, but she could not swim against the current. There was a barge at the finish that had been anchored to mark the finish. She was swept under it. Fortunately, and amazingly, she was not hurt. A quick-thinking volunteer threw her a floatation device with a line attached and pulled her to safety.
That incident stopped the race for those not yet in the water to allow time to reorganize the buoys and lifeguards to prevent another incident. That set up a most memorable day for me. There are, on occasion, 50-year old’s who finish a race at or near the front but not many. Quite often I would find myself at the front on the bike back in those days but never for long. It all depended on when the pros and younger athletes got started. Getting out on the bike I knew I would likely be out front as the pros did not start before us. As I got up to the George Washington Bridge I was wondering where everyone was. Up in the Bronx, I was wondering what had happened. I was off alone leading the race and even coming back after the turnaround there seemed to be too few bikes following me.
The bike is all on the West Side Highway and a Highway in the Bronx. That would be great except it is not a very wide road for two-way crowded bike traffic. It does make for some great views of NY and the Hudson River.
I did have a fast bike split for this somewhat hilly course but was stunned to find myself going through transition as the first athlete. I must have asked what happened as I did know as I got up the short hill from the river and started crossing the West Side. It was still early in the morning and a Sunday if I remember correctly. Very few people on the street, more cops than anyone else guarding the intersections. I had an escort on a bike as the lead runner. Crossing Broadway, a voice shouted out “nice legs”! I glanced over and waved to a homeless lady sitting on the corner.
On into Central Park and I was running well. I wondered how much I had gained from the delay in the swim. Organization of the race that first year was not the best all-around and it was a good thing I had my escort. Some aide stations were not yet staffed but there was water and stuff on tables, signage was poor or nonexistent, but I had my personal guide. Central Park, as those who have done the NYC Marathon will know, is hilly. Not terrible but enough to make a PR difficult if not impossible. Still, I was close to that when a 30 something lady blew by me at about mile 5 taking my guide with her. Disappointing but I still thought finishing 2 would be cool which kept me going. The lack of volunteers and signage almost caused a disaster. As I approached a road going off to my left, I asked someone clearly just out for a walk should I go straight or turn. They did not know, I started to go straight and got shouted at by someone else and got back going in the right direction. I went through that again just down the road but more people there were watching the race and knew the answer.
Waiting at the finish line was one of the NY TV stations and to my surprise, they were interested in the second-place finisher. My only finish line interview to date.
The race season changed as did the rest of the world one month later. Two days after 9/11 I headed out for a training run in West Hills Park less than a mile from our house. West Hills (part of Huntington Town) on Long Island was the home to Walt Whitman. I used to think of him often when I was running there, his home was on one of my routes to or from the park. As I got into the middle of the park, I started to realize something was very different. The birds seemed to be more noticeable and otherwise, things seemed quieter. It was a lovely sunny morning with the sun casting long shadows of the trees to the west. There was no wind ruffling the leaves. It took me a bit to realize what I was experiencing. It was West Hills the way Walt Whitman would have known it. No commercial aircraft lining up for an approach to JFK, no local air traffic into or out of Republic Airport just to the south, and most significant no road noise from the Northern State Parkway that bisects the park. It was very moving and my emotions swung from happy to very sad.
My race season ended that year in Kona, my first. Getting there was emotional, being there more so on several occasions. Flying out of JFK with my friend and racing rival David Schneider I quickly realized things were not normal. The plane was more than half empty, not the norm for a flight to LAX. We were not making the usual swing around to the west after a takeoff to the south. We were making a wide sweep to the east and then north. The reason was obvious, fires were still burning at ground zero and the plume was reaching over 30 miles north to the Bear Mtn Bridge, we turned west a bit further north over West Point.
US flags were everywhere in Kona and the news media descended on anyone from the NY area. Myself and some five other friends from my team were all interviewed. At the welcome dinner candles were on all the tables. We were asked to light them up for a minute of silence. Looking at this photo is a powerful reminder of that time.
Kona was amazing that year. Not only did we, US citizens and residents, feel that we were one big close family, but all the international athletes felt the same way. The latest trauma to hit our country and the world has not brought us together as it should, just the opposite. Talking about that is for another time but we do have to talk and resolve things, or our future Is not great.
That reflection is just the reminder of how life delivers opportunities to us and we need to embrace them. I encourage you to think about your own races and what inspires you to be the athlete you want to be. It’s time to get out your calendar and plan something for 2022. We can commit ourselves to training and be ready for a remarkable season ahead, or as we’ve learned through these past couple of years, we might need to adapt. But we will race!
Overview of Rouvy:
For those unfamiliar with Rouvy or FulGaz following is a little information. Both apps are very similar in that they consist of a video shot from a car or bike of a route in the real world. That is synced to the hill profile and can be used by many of the newer indoor trainers. It also will work with the grandfather of smart trainers the Computrainer. To use it you do need another piece of software, PerfPro CT Smart. When you ride indoors with this software it is about as close as you can get to the real thing.
You need to use your gears to get up hills, when you go downhill you can coast (Computrainer users will know that you could not do that with their software). Wind is not simulated but you do get to see the course in detail which, if it is a racecourse you are going to compete in can be very helpful. For example on a technical hilly course, you can learn where the sharp corners are at the bottom of a fast descent. The quality of the video in some cases is good enough to get an idea of the condition of the road, the shoulders if any, and the width. All very helpful if you are big into visualizing a race beforehand. In both apps you can also superimpose an ERG workout where the resistance is based on a workout prescribed by your coach, the same idea as PerfPro for those familiar with that. You will still see the course.
Rouvy and FulGaz differ a bit in the data they display. I like FulGaz a bit better, they have a bit more info. Rouvy has a better way to give you a heads up of approaching hills. What is going to be a big thing for FulGaz is they just got purchased by IronMan. The IM courses in Rouvy are going to migrate to FulGaz and they have announced that they will be videoing all IM and 70.3 courses. At some point, the IM courses may come with a premium price and I would guess IM will be hosting virtual races.
FulGaz will be my go-to ap from now on for one simple reason. Two athletes in Ireland have created several videos in and around the town I grew up in, and rode my bike on. Unless you have lived in the same place all your life you might be lucky to find a route that will bring back a lot of good memories.
Coach Simon believes that in the big picture I see attitude more than age making the difference in many aspects of this sport. There are times in triathlon that to see improvements you need to slow down and spend some time working on your technique – which requires a great deal of discipline. So does having a coach and following the plan written for you. The best coach in the world can only be of help if you’re ready and willing to do the work.
This week I completed my application to recertify my USA Triathlon coach license. Part of the preparation in addition to attending courses and seminars involves signing an agreement of the USA Olympic and Paralympic code and USA Triathlon best practices. One of those practices is the coach knowing when to refer an athlete to another professional in the best interest of the athlete.
Many coaches have an ecosystem of resource people for their athletes, including perhaps sports dieticians, physical therapists and massage therapists, strength coaches and mental skills coaches.
Many athletes have come to embrace their coach’s recommendation to see a specialist. Physical therapists and massage therapists are well recognized by athletes and coaches as key resources to help with recovery, injury prevention and injury treatment. Sports dieticians are gaining in popularity as they can help an athlete dial-in race-day fueling and hydration needs to avoid bonking and gastrointestinal distress. Strength coaches can specify a strength training regimen throughout the athlete’s year to help with performance and injury prevention and athletes are more and more incorporating weight training as a normal part of their training. Additional examples include bike fitters and swim coaches. Each of those specialists provides an opportunity to make adjustments for improvement.
Mental skills referrals from coaches and athletes are still a bit behind the curve.
Athletes are tough. When things get difficult, athletes want to push through, scale the wall, jump tall buildings, tough it out, power though. It’s part of why we do our sport. Athletes have learned to be smart about when not to push through. A searing, stinging pain in your calf during a track workout—time to go home. Beginning twinges of plantar fascia pain—hurry to the physical therapist.
When athletes experience some kind of mind issue, such as pre-race jitters, apprehensive feelings about big descents on the bike, deep dread when contemplating open water swimming, they often revert to self-talk such as, “Quit being a weenie. Harden up. Quit your whining”. And “Don’t tell coach.”
But mental skills coaches can be a great complement to an athlete’s resource team. Mental skills coaches can help athletes improve their skills with issues such as:
Fortunately, we have fast, easy, effective and durable techniques for all these issues. Most of which are learned in one or two sessions. We have great research on the efficacy of eliminating the effects of trauma, which athletes may experience from swim episodes, bike crashes and non-athletic traumas.
Some athletes feel that they are somehow failing if they can’t resolve these things on their own. They might feel that they are weak or somehow inadequate if they turn to a mental skills coach.
Yet neurosurgeons don’t do brain surgery on themselves.
As a triathlon coach with a mental skills specialty, I hope that athletes will seize the opportunity to test out some mental skills techniques for themselves and reach out to mental health specialists and see what they have to offer.
I see a time when athletes dash off to their mental health provider as they would to their massage therapist. When athletes learn how to do self-care for appropriate mental skills techniques just as their physical therapists teach them key stretches and foam rolling. When athletes trade names of their mental health providers as they trade names of their bodyworkers and strength coaches.
I see a time when athletes, at last, complete their athlete care ecosystem.
Will Murray is a ten-year USA Triathlon Level 1 coach with specialties in mental conditioning, youth coaching and trauma treatment. He is a certified administrator of Reconsolidation of Traumatic Memories Protocol. Will is co-author, with Craig Howie, of The Four Pillars of Triathlon: Vital Mental Skills for Endurance Athletes and Uncle: The Definitive Guide for Becoming the World’s Best Aunt or Uncle.
For many of us, the end of the triathlon race season is approaching. Depending on how long or how successful your race season has been, this may determine the state of mind you have going into your off-season. The off-season in its simplest definition means that our A races have passed, and our opportunities to do another triathlon are done for this year and that it's time to adapt your training accordingly.
One overarching tip for this time of year is to make sure that you are not dictating your swim, bike and runs with an extreme focus on power or pace. This is a time of year to let perceived effort dictate your workouts and to keep things light and fun. Consistency is important but a little less specific structure is acceptable.
Following are three points of advice to take with you into your off-season:
These three tips share a common thread. They are about shedding the past and looking to the future. All the while staying present in the moment ... this moment. We are not focused on next year, nor are we dwelling on our past season, we are right in this moment, right now.
In my opinion, the off-season brings a transition in our mental focus. Over time, I've realized that a successful aspect of training and racing is my mental approach to each individual workout and each individual interval. You see, in the fall it may appear haphazard, but I don't care about power or pace. I just have fun. If I feel like going hard, I’ll go hard. But what I won't do is go to my limit. Perceived effort rules my workouts. As my off-season rolls its way closer to triathlon race season (beginning in late winter/early spring) I will transition my intervals from RPE to a fairly loose-fitting power and pace. If I can be close to my power goal or close to my pace goal intervals, while using RPE as my secondary gauge of effort - this is good. Then into race season intervals, or at a time when race intervals really start to count, it's highly correlated to power or pace.
What this allows me to do is not put so much mental stress and focus on numbers. We all look at our power meter and feel if we were 2 watts less than ideal, that workout sucked. Which of course, is NOT TRUE! This is your time to take a short physical break, retool your schedule, and start fresh. Getting healthy, consistent, and spending a little focus on technique and form in your weak sport or physical weaknesses that have led to more downtime than necessary.
Final recommendation: don't bury yourself with intensity. Go have fun! Don't determine the success of your workout with your power meter or Garmin, just go have fun. Focus on technique or look around and observe the world you're passing by. Either way, be present and in the moment, and just have fun.
When we engage in training, our body undergoes specific adaptations in the hope of improving the body’s efficiency and capacity. Athletes train in specific zones to apply a measured amount of intensity to improve targeted areas of their physiology. When training with power on the bike, we use:
It’s hard for many athletes to know when to bump up or bump down their FTP used in determining power training zones. Many factors can impact fluctuations in your power training zones, such as improved fitness, injury, a busy work schedule, or time away from training. One mistake that many athletes make is establishing power training zones and never adjusting them to match their current state of fitness.
The traditional method of establishing your power-based training zones is to complete a functional threshold power test (FTP). When Dr. Andy Coggan developed the FTP performance metrics, he originally defined FTP as “the highest power a rider can maintain in a quasi-study state without fatiguing for approximately one hour.” Many of the metrics in Training Peaks, such as TSS, are calculated using FTP at one hour in the formula. Within the past few years, Dr. Coggan has redefined the definition of FTP to “the highest power a rider can maintain in a quasi-study state without fatiguing” and included the metric of Time to Exhaustion (TTE). Dr. Coggan defines TTE as “the maximum duration for which a power equal to model-derived Functional Threshold Power can be maintained.
When Training and Racing with a Power Meter (Allen & Coggan, 2010) was published, one testing protocol established was the 20-minute test. The test is based on 20 minutes to produce the highest average wattage over the entire period minus 5%. I predominantly use the 20 min test for athletes without past training experience or other underlying issues such as joint health. I currently use a testing protocol starting with a 30-minute test and often extending to 60 minutes using the highest average wattage over the entire period to establish FTP. I will set the duration of the test using data molding available in Training Peaks WKO that generally correlates to the athlete’s TTE, giving me the data to understand better the athlete’s sustained power output and resistance to fatigue.
We now have two essential metrics we can use to formulate our training. For many athletes improving TTE shows more significant performance benefits than a higher FTP number alone. When I see improvements in an athlete’s TTE at threshold, we often see a correlation to longer durations of sustained power outputs in other power zones. I regularly prescribe workouts with a focus on extending TTE to improve fatigue resistance. If an athlete has a current TTE of 37 minutes, a workout may be specified at 40 -45 minutes @ 95 to 105% of their current FTP. However, a gain of thirty seconds should be considered beneficial. Below is a graph of an athlete’s Power duration curve from Training Peaks WKO. We can see the point of sustained degradation or no longer holding their FTP at the thirty-seven-minute mark. Using the TTE model, if you cannot hold your current FTP for 30 minutes, then the chances are your FTP is set too high. Conversely, if you can hold your current FTP for over an hour, your FTP is probably set to low.
Back to that common mistake of many athletes make not updating their power training zones regularly. What is meant by regular is every thirty days or after a significant event that limits training time like an injury or time away from the sport. We can conduct FTP tests in several ways outside of formal testing.
Many athletes have an aversion to testing, so a few alternatives are a local TT or a local crit or cyclocross race. Also, there is no rule against group FTP tests; get a group of friends or team together and do a TT and use the results to set your FTP and TTE. You can also go for a hard ride at the highest power you can maintain for 30 to 60 minutes. Often the results will match your current FTP or perhaps even be higher, but if your FTP has fallen, then repeat the effort in a week or two and adjust your zones accordingly.
If your FTP has dropped, the cause could be the result of many reasons, don’t panic. You may need to change your training plan, or in some cases, it may be time for a good rest. Whatever the outcome, don’t let your ego dictate your power training zones. Test regularly and use FTP and TTE as benchmarks to gauge your current state of fitness. Hard work does pay off.
Coach Geroge Epley has a passion for knowledge and believes it’s the key to maximizing your potential. He keeps abreast of the latest scientific studies, always trying to find more efficient and validated means of coaching his athletes. Knowledge in the form of communication is just as important. The more he know about his athletes and the sooner he know of changes in circumstances, lifestyle or training, the greater resource he can be.
Coach George's Certifications:
Whether you love nature or just want to challenge yourself with something new, many triathletes often eventually try their hand at off-road events. It often comes as a shock, however, that their hard-earned fitness at road triathlons doesn’t always translate to success in off-road events. This realization is due to the fundamental differences in both the biking and running techniques unique to each type of event as well as the different types of training required to specialize for each event.
Practice Techniques
MOUNTAIN BIKING
Very similar to doing drills at swimming, great gains can be made in mountain biking by practicing techniques specific to mountain biking. Bikers call this “sessioning.” You pick a technique to practice and you do it over and over again until you feel more comfortable with the skill. It would be a good idea to either commit time at the beginning of every workout or one full practice session a week to practice these skills. While this may be different from what you are used to with road riding, you will save MUCH more time in a race if you can master these skills than if you have one extra day of fitness training. A year's worth of aerobic training will not help you if you ride your brakes the whole way down a steep descent, can’t rapidly dismount, and remount to carry your bike over an obstacle or crash because you hit a rock instead of lifting your front wheel over it.
Below is a (starting) list of skills to begin working on and why it is important.
TRAIL RUNNING
While you may not have to dedicate a separate running session per week to trail running techniques, there are a few skills that are worth incorporating into your sessions.
Fitness Training
While overall base fitness is important in both road and off-road triathlons, off-road triathlons tend to differ in that on the bike they often require explosive power with quick/short recovery periods. A thing that many road triathletes don’t train that often. In short, there is a much larger premium placed on anaerobic work when you need to get up a very steep climb or put out large efforts to make it over obstacles. Additionally, steep, varying terrain on the runs can emphasize the same type of anaerobic training.
Here are a bike and run workout to try to help improve your ability to put out explosive power and then actively recover before the next big push.
MTB Workout - Key points. Must be able to build up a tolerance to going anaerobic and then recover while still pushing.
Workout Details
Trail Run Workout
On a non-technical trail with rolling hills complete the following: Using RPE for trail runs is usually a good idea because variable terrain can make training using a specific pace difficult.
An RPE of 7-8 should not feel comfortable but you should be able to maintain the pace for the entire rep. Don’t stop after the rep, just run slowly for the recovery.
Up-Tempo Trail Ladder
Coach Bill Ledden knows that true success in the world of triathlon isn’t simply about crossing the finish line. It’s about the process of setting goals, being determined to reach them, and most importantly, the learning that takes place along the way.
Bill is a both a USA Triathlon and USA Track and Field Certified Coach.
Your nutrition choices are driven by frequency, intensity, duration, and the types of training you are doing. The choices you make affect your performance and recovery between sessions. It’s ideal to eat something before your workout sessions to get the most out of them, especially as a triathlete because there may be days with more than one workout. Since it’s the middle of prime race season, recovery between workouts can make all the difference.
Tips for Pre-Workout Nutrition:
Tips for Post-Workout Nutrition:
Post workout nutrition is key for your recovery and will help to set you up for your next workout (that day, or even the next). If your workout is high intensity you may benefit from liquid nutrition like a recovery drink or your own homemade smoothie. Here are some other examples of post-workout meals:
For shorter workouts or workouts that are less intense, you likely can wait until your next meal to eat. Always remember to stay hydrated though.
Train smart and fuel smarter. As the saying goes, there’s no such thing as overtraining, just under recovered.
Megan Dopp is D3's go-to nutritionist. She helps athletes orient their nutrition to support their training and racing. She specializes in athletes, wellness and is passionate about getting to the root cause of specific problems. Meg is a Registered Dietitian Nutritionist and a Certified Functional Medicine Practitioner with over 14 years of experience.
I would be surprised if there was any competitive athlete, of any age, who was not worrying in January that their fitness had taken a hit and it would be hard to get back to a normal season of racing. I hope to show in this D3 Athlete Case Study that for one athlete this was not as bad as it might have been when Determination was part of the plan. But first let me digress off-topic a bit.
Throughout human history there have been challenges that exceed the one we have been in for the past 18 months and are, I think, on the road to resolving. The flu of 1918 killed a far higher percentage of the population and going further back to things like the Black Plague worse still. That’s not to minimize the Covid Pandemic. Far too many lost lives and lost loved ones. By comparison, worrying about fitness loss seems to me at times to be rather selfish. But for those of us bitten by the bug of endurance training, it is part of our life making life fun and fulfilling. So perhaps it is not selfish if put in the right perspective.
Even without Covid we all face challenges from time to time where our individual personal lives are disrupted, and the training is put on the back burner. Combining such individual disruptions with Covid just compounds the challenge to the athletes.
Towards the end of last year, most of you were rolling the dice and signing up for races this year. We did not know what to expect, and things are still a bit uncertain, but we started training as if 2021 would be somewhat close to a normal race season. Mary Peebles was no different.
Mary’s plan was to race the Des Moines 70.3, June 19, Nationals in August, and IM 70.3 in New Zealand near the end of the year. Training challenges were, in January, limited to limited swim time in the pools.
Progress was reasonable up into March when a family problem started to interrupt training and in early April training had to stop for almost a week as can be seen in the graph above and below. The worry was, of course, how much fitness would she lose. Training time was limited through much of April with most of it indoors, even on nice days, then gradually, she started to build again. While the weekly duration did not and could no, be increased we focused on quality work, some LT and Aerobic Capacity training cycling, and running.
After three weeks back at almost full training, we decided to run some tests to see what had happened to Mary’s FTP, Run Swim Pace at LT. From some of her workouts, I was reasonably sure she had not lost much fitness if any. The results of the testing confirmed my hunch and had some icing on the cake.
Here is what I said to Mary in an email summing up the tests.
Mary: Your running speed is not as bad as you think (she had expressed that thought a few days before we ran the tests). Your test came up with a 10:55 pace for 5k and that translates to an LT pace of 11:31, about 30 sec faster per mile than I had set for you in March. In real terms for your training this does not change things much because, for example, you were already running at that pace in some runs recently that called for LT pace and lasting 15 min or more.
Your 20 min average power in the bike test was 112 watts. I noticed you got slowed up or perhaps stopped at some intersections, so I did a rough calculation of the avg. power was without them, it came to 115w. That raises your Threshold power to 107 from 100. That may not seem like much but it’s a 7% gain, a great number considering what you have been going through lately.
The bike power number might even be a bit low based on your aerobic capacity workout yesterday. There you averaged 107w for 20 min of the intervals with peaks above the new power numbers suggesting that you might be able to hold a bit more power in a test not interrupted by road conditions.
As for the swim test, it looks like the zones I have set for you are what they should be, in other words, swimming shows no improvement but also no fall off. Again, great considering.
I hope this makes the case that some time off does not necessarily mean a loss in fitness if it is not too long and you can focus on quality workouts. Mary is not at the same level at this time of year compared to prior years. Des Moines had to be put off for another race (TBD) but Nationals is still on and there is time to build some more in the next 7 weeks and have a good day in Milwaukee. We look forward to what’s ahead for Mary.
Coach Simon Butterworth believes that the key ingredients in a good coach/athlete relationship are regular and open communication, mutual respect, and keeping it fun for the athlete and their family. His training programs are developed with those ideas in the forefront.
