Holiday Time - How To Stay On Track

7 Habits of Highly Effective (Tri)Athletes

  

Now that the race season is over and the holiday season is approaching, our training can really take a back seat.  Here is a recap of article I came across a few years ago that identified 7 common similarities among successful pro and age group athletes.  Yes, it's good to take a mental as well as a physical break from a truly focused training season but you don't necessarily want to dig yourself a too big a hole to dig yourself out of.  So, here is a list of 7 habits that are key to effective training.  Over the holidays, give yourself a break and a pat on the back if you hit 5 out of 7, the jump back into the training game in January won't be too painful.

#1 -Effective Training  #2 - Consistent Training

On these two points,the article stressed the need to train your weaknesses as well as your strengths.  Another aspect of effective training to consider is to focus on proper form and technique and to train at an appropriate level of intensity.  So, over the holidays, if the swim is your weakness, at least try to get in for a few short swims to keep the frequency of your workouts up and to keep the feel for the water.  Do some drills that work on your stroke weaknesses.  The same goes for the bike and run:  don't skip them entirely.  If you have time for only a short workout, make it count:  work on form or do some intensity work so you don't lose the sense of what it takes to work hard and go fast.  And if you don't fit in as many training days as usually do, just set a goal that works with your social calendar. Even try to make some of your social activities a training day.  Meet a friend for a swim, bike or run.

3.  Adequate Recovery

This one should be easy to do this time of year!  As well as physical recovery, the mental break is important. Also, take the time now to connect with friends and family you don't get to see as much when you're in full on race training mode.  You got this one!!

4.  Setting Goals

As you're drifting off to sleep, watching old race videos or showing all your friends your latest race photos, take some time to identify your training and racing goals for next year.  Do you have a goal race or do you have some performance goals?  Take some time and map out a plan for next year's race season.

5.  Coaching

I guess you could argue that self-coaching qualifies as coaching so this could apply to any of us whether we have a third party coach.  Coaching implies some objective determination of the steps it will take to get you from where you are today to where you want to go.  If you have a coach, plan to sit down and assess the goals and the training objectives. If you are self coached, think about putting together a written plan that will help you build safely and surely to your goals.  If you are planning on working with a coach next season, start doing some research, ask a friend, think about goals, budgets and schedules.

6.  Nutrition

There are lots of temptations this time of year and we can all afford to indulge a little bit but try to let all the goodies and beverages take too much of a toll on your body or put you in a bigger hole than you need to be after the holidays.   There are tons of tips and tricks on how to be careful about diet when you're faced with so many temptations this time of year.  Find one that works for you. I'm a black coffee kind of person so it works for me to focus on getting a great cup of coffee. Coffee does go really, really well with chocolate & cookies, though so I don't go entirely without little treats.  

7.  Positive Mental Attitude

That's what the holidays and spending time with friends and family is all about.  Take some mental time off from training and enjoy the company of family and friends.  Also, take some time to look back at your race season and reflect on your successes, see the positives in how you were able to overcome hurdles and obstacles along the way.

What to you think?  Can you make 7 out of 7 or even 5 or 6?

Contact me directly here if you want a copy of my Holiday Triathlon Plan including gym sessions;

How To Get Faster In The Swim, Bike & Run - This Trick Really Works!

I got you to read this far so clearly that got your attention.  Swim, bike & run training has one thing in common with diet trends:  people are often looking for that quick fix, that trick, that will give them big results with just a little something.  Unfortunately, there is no quick fix, there is no trick, there is no instant miracle free speed.  At least, you won't find it here because I  that instantly fixes anything that will miraculously give you free speed.  By 'free speed' I mean improved results are instant and didn't take any effort on your part.

So, here's the 'trick' I read in an article on TriSwimCoach.com (which inspired this article):  in order to swim better, all you have to do is to swim more.  Yup, that's it.  No surprises, no tricks, just more work.  They explain it very well and succinctly:  form declines during a workout or a race for one of two reasons:

1. You've reached the limits of your endurance. 
2. You've lost your focus and your form falls apart as your mind wanders.

(Triswimcoach.com has some great articles and I totally recommend checking them out once in a while).

The training effect from more swimming, biking and running will build your endurance so you can maintain form for the duration of your event.  Or doing yoga, rowing or climbing for that matter.

As for mental focus, there is a technique that will work and will help kick up your fitness level at the same time:  mix it up with intervals.  Quality workouts not only break up the tedium of a longer set or session that causes mental drift but it also tests your physiology and ups your fitness levels.  There are decades of studies and evidence to support this so trust the science and do the harder work.   I've always said:

More isn't necessarily better; better is better.

If your next question is what intervals to do, consider these points:

1. Intervals are just durations of time over and under a certain benchmark.
2. How long you spend over and how long you spend under that benchmark will test different thresholds.
3. Harder intervals will be shorter and require more recovery relative to a less stressful interval.
4. You can get scientific and test VO2Max, heart rate limits, even FTP (Functional Threshold Power) on the bike but even without testing to figure out what your benchmarks are, you know what 'uncomfortable' means and know how to get your body there.
5. You can also get scientific in determining which type and duration of intervals to do when and in what discipline but, even without all that technicality, just doing something is better than doing nothing.
6. With intervals, failure is an option. If you get there, you know you'll have tested your limits.

Here is the trick:  do at least one challenging interval workout in each discipline each week.  It almost doesn't matter what you do and when you do it as long as you get started.  That is the only real trick.

Here's my last list for today.  Here's what I've found works for me:

1. For swim workouts, I always have a plan for pool sessions.  I find it too boring to just do mindless laps so I always break it up into sets with different intensities and durations.
2. Ditto for treadmill workouts on the run.  I run on the treadmill a lot, a lot, in the winter. I live in Edmonton, Alberta, Canada and I don't like cold weather. I am a total weather wimp.  Even a short 30 minute run will be broken up with changes in incline and speed.
3. I ride 3 to 4 times a week indoors and most of those will be interval based, and at least 2 of those sessions will have high intensity sets. It kills me but the sessions are short so I don't spend a lot of mindless hours on the trainer. Quality over quantity always on the bike.
4. I ride on Zwift and have a few new followers every week. Now that I know I am part of a new tribe on Zwift, I know any of them can check up on me to make sure I'm still working hard.  I find that level of accountability motivating. I want to keep getting "Ride On"s from my people.

You find the system that works for you and hopefully some of my 'tricks' will give you some ideas.

(If you want more suggestions, even some of my specific workouts, you know all you have to do is ask!)




There are so many blogs out there talking triathlon, cycling & swimming, covering issues ranging from training to gear to motivation.  Seriously, if read them all, you'd never have time to train.  How you found me,fact, I'm not sure but entirely thankful that you've taken the time to find us here and read along.  Thank you for reading this and I hope you found something you can use to add spice to your training diet.

The Accidental Triathlete's Accidental Christmas Training "Camp"

Christmas can be one of the best times of the year - spending time with friends and family, enjoying a little extra time off work and enjoying all the Christmas goodies that seem to pop up everywhere.  It's awesome but it can also derail your training.  Not that there's anything wrong with that.  A little break from structured training is perfectly fine as long as it is just a break, not the new normal.   But for those of you who love a little structure of if you just want to get in a few workouts just to make you feel yourself again (or at least to alleviate some of the guilt over too many holiday treats), you might want to consider planning few workouts with friends.   That's my plan this year:   My Accidental Christmas Training Camp.

My Accidental Christmas Training Camp 2018

With my work schedule, I have a block of 4 full days off in a row.  Believe me, since I work in retail, this is a very rare occasion.  My goal is to get in at least 2 swims, 2 bikes and 2 runs in over those 4 days. Just like my DIY  Training Progam process, I started with the the few rules or fixed things I had to work around:

1.  The pools are closed early on Christmas Eve as well Christmas Day & Boxing Day.  So, my 2 swim sessions have to be Sunday & Monday, the 23rd & 24th.
2.   I always like to get in a short run on Christmas Day.
3.   I always like to get in a bike workout on Boxing Day..
4.   My gym is open Christmas Day and usually has a yoga class at 10AM Christmas Day.
5.   I have family things in the evening on Christmas Eve and Boxing Day. We just chill at home on Christmas Day.

So, here is what I started with:

For me that was pretty easy since I only had a few family/social things to work around.  If you have young children or a big family and/or more social engagements, you might find that Christmas Day is a complete write-off for you and that's absolutely fine. Do what works for you - one of  the goals of the "camp" is to provide an outlet to get away, to be an escape, a physical release and a way to work off any stress, not cause stress.  (When fitting in training sessions becomes a source of stress in other parts of my life, that defeats one of the reasons I enjoy training. Who needs more stress in this world?)

You are your own sample size of one so you find a path that works within the structure of your own life.  

So, I'll add one more of my rules or habits:  I pretty much always do my 'long' ride on Zwift every Sunday.  After that, all I have to fit into my training camp is one more run workout.  It was pretty easy to fill in the rest:

I am in Edmonton, Alberta and, if you find yourself here over Christmas, you are more than welcome to join me for any part of my Accidental Christmas Training Camp.  The more, the merrier, the fitter, the stronger we'll be and the more fun we will have.  Happy, happy.

Christmas Gift Wish List - Useful S#it We All Need All The Time

Have you ever, ever, even just once, opened a gift and thought "OMG, it's like they don't even know me at all?!"  Well, maybe they just ran out of time or ideas.  Maybe you're just difficult to buy for?  No, that can't be it - there are tons of things that cyclists and triathletes can always use.  If the gift isn't going to be fun or pretty, at least it can be useful.  Here's a short list of inexpensive, useful s#it we all need to re-use, replace, re-find, duplicate, clean, you name it. These are some of the staples of our sport and our lives.

1. Socks.  C'mon - you knew this one was going to be on the list.  You might have a favourite pair but eventually, you'll lose one or it will lose its mojo.  Fun, wild, printed, striped, anything seems to be fair game but your loved ones won't go wrong with high visibility ('hi-vis') socks with reflective details. Nothing says "I love you" better than socks that will flash your existence to vehicles while you're riding out on the road.
2. Bike care kit. A travel size kit like the CarbonPro bicycle care kit is perfect for you!  We all know that a clean chain runs faster (saves watts) and lasts longer and this kit has everything you need to give your bike a spa day at home.
3. Nutrition stuff.  We go through gels and bars constantly so any contribution to our stash is helpful and appreciated.  Things like Skratch Chews and Honey Stinger Chews make great stocking stuffers and nothing says "I care" more than a tub of your favourite recovery drink or EFS Optygen or Multi-V, right?
4. Triswim Shampoo or Body Wash. If you're swim training, you need this, it's just that simple.  
5. Tubes and CO2 cartridges.  It might sound like the least glamourous or exciting gift in the world but if you have deep rim race wheels and need tubes with 80ml stems, the cost of flats adds up quickly.  Plus, if your non-cycling friends and family actually noticed that you needed 80ml stem tubes, that would really show you that they were paying attention, right?
6. SportCount Swim Lap Counter.   This little device does what it says - it counts your laps in the pool.  For those of us who don't like the feel of a bulky GPS in the pool but still want help counting laps, this is the ticket.  Again, the fact that they know all your little training quirks is pretty dang thoughtful.
7. Elastic Laces.   With every new pair of shoes, you'll need a new set so even if you don't need a new set right now, you'll need them soon.  Be thankful!
8. Anti-fog spray, drops or wipes.  Here's another consumable product - you'll need it soon enough.  And it shows that they care that you can see where you're going during your open water swimming - you'll be faster if you can see the swimbuoys well enough to follow them so this is a gift that shows they want you to do your best.
9. Chamois butter.  This one really shows they care about every little part of you.
10. Sunglasses.  I lose them all the time or at the very least, I don't always have a pair when I need them.  Something like the Goodr polarized sunglasses would be perfect and fun gift you can wear for everyday too.  I'm not sure you can ever have too many.

Now, make sure you share this list with anyone and everyone who might have even the slightest thought about buying you a gift.  Make it as easy as possible to say "yes" and to find you the perfectly thoughtful item.  

Gift Guide Gallery

DIY Triathlon Training Plan - How I Got Started As An Accidental Triathlete

When I first started training for triathlons, I honestly didn't even realize that's what I was doing.  I had some friends I had been running with who started swimming a few mornings a week and they asked if I wanted to join them.  I had swam a little as a kid, having spent two years on a summer swim team when I was 10 and 11 years old so I was pretty confident I wouldn't drown.  Again, being honest, the biggest reason I decided to join them was just because they asked.  Cycling happened pretty much the same way.  Spring and summer rolled around and they started riding road bikes around town.  One of the group got a new bike so  they asked me if a I wanted to hop on the spare bike and join them on a ride.  I literally went along for the ride.  Within 6 months, I went from running with a few friends to swimming, biking and running with them.  As you sometimes do when the opportunity presents itself, err on the side of saying "yes".  That's how I became an accidental triathlete.

All I had done myself was add some swimming and biking to my run routine without really giving it a thought. Then, someone else in the group signed up for a triathlon.   That's when I realized what we'd been doing. Without giving it a conscious intent or plan of my own, I was training for a triathlon.  My training program at the time was a spontaneous thing just evolved from doing stuff with my friends. Not only did my accidental program work well enough to get me through my first year in triathlon but it could also be a simple example of another DIY Triathlon Training Plan.

My Very First DIY Triathlon Training Plan, circa 1993

As we started to train with others, we did different workouts but there was no overriding training program or plan.  We were just doing it for fun and challenge.   Now, don't get me wrong - some of the crew had a pretty serious approach to racing:  they were there to win.   And since I was quite literally along for the ride, I guess I was as prepared as they were so I went as hard as I could.  Man, it was fun!  If challenge and fun are what you are looking for in triathlon, maybe a plan like my first DIY Triathlon Training Plan can work for you.  Here's pretty much what it looked like:

My basic training week now vs then has one thing in common:

• If I had hired a coach then or if I took one on now, other than fine-tuning the content of some of the workouts, there's not much they could do differently. Once you put real life on a calendar and try to fit the rest around it, the training options are limited.

Sometimes, all you have to do is say "Yes" and jump in to get started.  What does your plan look like?

DIY Triathlon Training Plan - Fine-tuning The Schedule - Getting Ready To Set Up The Workouts

Having a schedule, a plan to get out there and do a workout, is one thing but when the time rolls around, what are you going to do?  To put is simply, you just have to do something, just start swimming, biking or running, get your body moving.  In fact, you might have already started and you haven't realized it yet:

1. Are you coming from a run background?
2. Are you in a masters swim program?
3. Do you have a regular group ride or take a spin class at your local gym?

If you answer 'yes' to any of those questions, you're already on your way to training for triathlon.  Looking at triathlon training in the simplest way, you just have to swim a few times a week, run a few times a week and ride a few times a week.  In order to get the most benefit out of the time you spend training, though, and in order to keep in interesting, you can add some variety to your workouts in terms of the duration and intensity of the sessions.  But you don't have to go think about that yet.  The first goal in a training program is to establish habits by getting into a schedule that works with your left.  In order to do that, I am guided by two principles in setting up my program:  the K.I.S.S. Principle and the F.I.T.T. principle.  

The K.I.S.S. Principle

Most of us know have heard this one at some point in their lives:  Keep It Simple, Sister.  (Yes, I know there are some other options for that second 'S' but I thought I'd use a friendly one).

Quite simply, you could train for a triathlon by simply swimming a few times a week riding a few times a week and running a few times a week.  Overall, you just want to build up the total duration of your workouts and your overall weekly training load to the point where you can cover the race distance in some of your training sessions.  For a shorter distance like "Try a Tri", Sprint or even International/Olympic distance races, most people will be able to build up to and even go further than the race distance either regularly or at least once or twice before the race:

• You'll  swim 750 meters or longer in a swim workout. (1500 meters for Olympic or Standard International distance).
• You'll do a bike ride of 20 kilometers (or 12 miles) or more in one of your bike rides. (40k for Olympic distance).
• You'll run 5 kilometers (3 miles) in one of your run sessions (10k or 6 miles for Olympic distance).

If you can cover all 3 of those distances (or 2 1/2 of them), you'll be able to finish a Sprint or Olympic distance triathlon.  The workouts don't have to be fancy, you don't have to worry about intervals, hills, or even tracking your workouts on your GPS watch.  Just get your body moving over the goal distance and you'll get there.  It really doesn't have to be complicated.  You've got this!

The F.I.T.T. Principle

This is so simple to remember, it's always stuck with me as the overriding guideline to setting up my program and each workout.  

F - frequency - How often do you train and how many workouts of each discipline do you do each week? 

I - Intensity - How hard do you have to push yourself in each session?

T - Time - How much time do you commit to training every week and in each session?

T - Technique - Proper technique will help you prevent injury and over-training can cause form to deteriorate and increase your risk of injury.

To set up my training plan, I first go through each of these principles in terms of my approach to the weekly schedule as whole.  But, following the first principle of KISS, if you want to keep it super simple and still get to your first race, as long as you deal with the issue of "Time", you'll be fine.

Time To Train - Filling Out Your Triathlon Training Plan

There are only so many hours in a day and days in a week and you have other things to get through in your day besides training.  For many or even most of us, your available time daily and over the week will be the limiting factor in your training.  If you can only spare 30 to 60 minutes a day to train, if you can 'only' train once a day, those are the factors that will form the basis for your training schedule.   Now, before we start marking down the goal duration of your daily workouts, you just have a few points to consider.   

How long should your workouts be?  

They'll be as long as they need to be or as long as you have time available to fit them in.

1. Some days you'll have more time and some days you'll have less and that's OK.    If you have more time, train a little longer and then on the days you have less time, you'll know you've banked some time.   
2. Not all workouts need to be race distance or longer.  On the days you know you'll only have a short block of time, include a short session as either a recovery day or a quality day.  A recovery session will be short and easy and is just intended to loosen you up, work out some kinks and get the blood flowing or even just to enjoy the fresh air.  A quality day will have some short hard efforts that will help improve your fitness, speed or strength.
3. Save your longer race distance or longer workouts for the days when you have fewer other commitments.  For example, if you work Monday through Friday, you'll likely schedule your longer workouts on Saturday and/or Sunday.

Mark your goal workout time on your triathlon training plan.

1. If you are in a master swim group and the workouts are 60 minutes, put that on the schedule.
2. If you take a spin class and the session is 45, 60 or 75 minutes, mark that on the schedule.
3. If you have a weekly group run, you got it - put in on the page.

Here's what my program looks like now:

(Disclaimer: I am training for a half ironman distance race so the overall volume and the weekly 'long' sessions are more than you'd need to race shorter distances. Having said that, this is lower volume than some people might do for half ironman and that's OK too. This is what fits into my weekly routine right now.)

Now it's time for some brutal honesty on my part:

1. 1. This is as far as I go in setting up my own triathlon training plan.   I fill in the workout details as I go.  
2. 2.  Yes, I do interval sessions on the bike and run where you see red squares but I don't plan it out in advance. I have a few 'go-to' workouts that I rotate through for my run sessions and I pretty much let the weather dictate which one I do on  a given day.  Today (Friday), the roads are icy so I'm going to do my run speed session on the treadmill.  
3. 3.  My Tuesday & Saturday rides are coached sessions so I just do what I'm told.  Ok, since I promised honesty, I have to admit that I lead the Tuesday bike workouts so I do make a conscious plan for that session.  Again, I have some favourite 'go-to' sessions that I repeat and build on regularly.  I'll share those with you, absolutely, but that is a topic for another day.  
4. 4. Periodization:  You'll probably hear this term and, in simple terms, it refers to the change in training volume and intensity as you move through the season and move towards a race.  I actually don't do anything more formal than build up training distance until a few weeks before a race. Then in the last few weeks prior to the race, I reduce the volume but I don't follow any hard and fast taper formula.  My "taper" is more pragmatic:  when the bulk of the training is done, I change my focus to catching up with other things in life, resulting in what I call my 'accidental taper'.  You might want a more formal approach to periodization as you gain more experience or if you have specific performance goals. 

In the next issue, I will work through a specific low volume training schedule, including sample workouts, that is based on just 6 sessions in total per week.  Yes, I'm going to take you back to my early days, when my triathlon journey was just starting. 

Until then,  K.I.S.S. yourself a schedule that works in your own life:  go train already!

DIY Triathlon Training Plan To Get You Started

I love the look of distressed denim jackets and jeans but some of them come with a pretty high price tag so I did a little research and figured out how to get the look I wanted on a little-used jean jacket I already had. First, I needed to do a little prep work and get the supplies together. The whole proces made made me start to consider whether the DIY  trend could be applied to triathon training:  if we collect the tools we need, can we put together our own program?

For initial supplies, instead of a jacket, scissors, razors and sandpaper, I've set up an Excel template.  I figure the simplest things sometimes work best.  Let's get started!

Step 1 - 'Gather Your Supplies' = Outline Your 'Normal' Week

This lays the foundation for your triathlon training plan and this first step is simple.  All you have to do is to make a quick speadsheet showing the blocks of the time available for training.  I broke it the daily blocks into AM, Midday (some people train on a lunch hour?) and PM.  This one's pretty simple:

Step 2 - 'Assess Your Project' = Mark The Workouts You're Already Committed To

If you already have some fitness commitments (group workouts, personal trainer, swim class) mark them in.  Here's what mine looks like:

Step 3 - 'Mark The Areas To Work' = Add in the rest of the workouts you need to fill out your program.

So, here is where you will have to make some decisions.  On my jacket, I started to picture where I wanted to cut, shave & fray.  Luckily, unlike when I start working on my jacket with scissors, razors and sandpaper, anything you do here can be changed.  For a training, program, I'm going to fill it out with the other workouts I plan to do weekly.  I'll show you what  my schedule looks like but yours can be as different as it needs to be. First, though, we need a few guidelines I used:

1. I want to have least 2 workouts of each discipline - swim bike run - each week.  
2. I know I'll have 3 or 4 workouts of some disciplines (bike & run).  Go ahead and add in the extra sessions you plan to do where you think they will fit.  If you have performance goals, you will include some key types of  workouts (intervals, hills, recovery, long aerobic) so make some room for a few extra sessions. For now, just add some extra sessions to the schedule and keep it realistic in terms of your time commitments.  Try to include work in up to 3 workouts of just one or two disciplines.  
3. If you have a weakness - swim, bike or run - consider adding the additional workouts in that area, not just in the stuff you like the best or are most comfortable with.

Here is what my schedule looks like at this point.  

And just like my jean jacket, it's not perfect but then I don't need it to be. It's a starting point and, unlike my jean jacket, things can be added, deleted or changed.  You could stop here, work with this schedule and just put in the time. Just having a plan, sticking to the plan and putting in the time will get you through a race or two or three.

Step 4 - 'Assess Your Work' = Figure Out How To Take It To the Next Level.

On my jacket, I tried it on and did an overall assessment:  what did I like, what needed more work?  On my training program, I know that I like to push myself and I want to sharpen my fitness so I can push it on race day or any other day.  In that case, I need to includes some key workouts in my program:

1.  I'll need some long aerobic sessions to build endurance for the target race.
2. In order to build speed, sport-specific strength and power, I'll need to add interval sessions./
3. In order to maintain form, I should have some technique and strength work.
4. Colour coding is fun and makes it easy to get a overview of the week at a glance.

So, I want to make sure that I incorporate some of those workouts into the schedule.  Here's the plan I came up with:

The numbers in each row show me how many workouts of each type I think I need to do per week and the totals of the columns show how many workouts of each discipline I am planning.  So, I've got 2 swims, 2 gym sessions (both short, under 45 minutes), 3 bikes & 3 stand-alone runs.  The transition run is something I might do only every second or third week outside of race season.  Still, I've got 9 to 10 workouts besides gym sessions so I already know there are days I'll have to double up my workouts.  Next, I'll just add those colours to the boxes on my spreadsheet where I plan that type of session.

Step 5 - "Finesse It' = Identify Key Workout Sessions

This is where I went back to my jean jacket and gave it some more love.  On my program, I'm going to try to identify which workouts already are or are going to be those key sessions.  Again, my plan might look a little daunting so here are some points that might add some perspective:

1. I ride entirely indoors in the winter so most of the bike workouts are short and are interval based just to maximize the quality of the time spent and to keep it interesting. It looks like a lot of intensity work on the bike but that's partly just to keep the workouts engaging.
2. I do a little technique work in every bike workout so I haven't included a specific technique session for cycling.
3.  My gym sessions are short, just 30 to 45 minutes each.  If you can only make one gym session, you can still get an overall body workout in 30 to 60 minutes.  My gym is a 3 minute walk from my front door so I don't have to plan for commuting time.   
4. I've been doing triathlons a long time and one of the reasons I'm still doing it is that I do enjoy training.  I might train more than some of people and less than others.  

Here's what I end up with:

There you have it:  a basic schedule to get you started.  In the next DIY issue, we'll talk about how to set up specific workouts.  Maybe I'll even tackle another DIY project for myself.  I'm pretty handy with a sewing machine and a set of knitting needles so I'm thinking something warm for winter.

NOTE:  Please contact me if you want a copy of the spreadsheets in order to get started. They're pretty simple but if I can save you a step in getting started, let me know and I can share the Google sheet with you.

Christmas 2018 Gift Guide for Cycling and Triathlon

Here is the first edition of our Christmas Gift Guide. In this first edition, we've tried to include a few things for both cyclist and triathletes and we've included some nice technical gear and equipment as well as a few inexpensive gifts that will make great stocking stuffers.  There's a little something here for every cyclist or triathlete your gift list. Or maybe you'l find a few things to add to your own Christmas list. Here goes:

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1.       X-Lab Hydration System

When you are training, you often have to carry a few hours or  more worth of fuel with you for those long days in the saddle. When you are racing, you need to have your fuel ready when you need it. In either case, the storage solution will be some type of hydration system. X-Lab and other suppliers like Profile Design and Elite have a variety of aerobar mount systems and behind-the-saddle systems to choose from.  For a real space age looking system for your aerobars and one that will add to the overall aerodynamics of the bike’s front end, the Profile Aeria system is a great option.

2.       Aero Helmet

For the cyclist or triathlete who wants some serious aerodynamics for their next race, an aero helmet is one of the easiest ways to buy speed.  Studies confirm that aero helmets improve overall aerodynamics, anywhere from just a few watts or up to 15 watts or more.  For a more everyday use option, at aero road helmet like the Lazer Bullet or the Giro Vanquish are great gift options.  

3.       Bike Care Kit

Any pro or experience racer or bike mechanic can confirm that a clean bike will be faster so a bike care kit that includes cleaning and lubricating products is a great gift for any cyclist or triathlete.  We love the “Starter Travel Kit” from CarbonPro.  It includes wet & dry lubes, chain cleaner, Dri Shine frame cleaner and a microfiber towel, all in a handy reusable bag.

4.       Body Care

Any rider who has spent a bunch of miles in the saddle will ride happier when they use chamois cream.    There are lots of options, from thicker formulation Euro style butters, all organic formulas and specific formulations for men and women.  HooHa Ride Glide is super popular with women and the Chamois Butter brand has a variety of options, including women’s formulas and Euro style creams.

5.       Swimmer Hair and Body Care

Anyone who spends a bunch of time in a swimming pool, as triathletes and swimmers need to do, will deal with the drying effects of chlorine on their hair and skin. The TriSwim group of chlorine-removing shampoo and body wash are the best on the market. I won’t swim without finishing off with these products.

6.       Treks Titanium Bone Conduction Headphones

Most of us really love to listening to music during your long ride and run workouts but it’s not always a good idea to tune out of your surroundings. Trekz Aftershoks headphones use bone conduction to transmit sound and leave your ear open so you can hear your surroundings.   Trexz are lightweight, sweatproof and compact enough to work well with sunglasses, run hats and bike helmets.

7.       Bike Power Meter

For the rider who has just about everything but doesn’t have a power meter, this is the next “must have” for indoor and outdoor training.   Bluetooth enabled power meters like the Garmin Vector3 Pedals or a Stages Power Crank allow the rider to connect to online training platforms like Zwift and TrainerRoad and can help keep you in the zone for all of your outdoor riding when spring and summer roll around.

8.       Gear Bag

Triathletes will, by the very nature of the sport, end up with a lot of gear and they’ll need a way to carry it around and cart it from race to race. We love the flexibility and versatility of triathlon bags that have lots of organizing pockets and sections.  We know that there are tons of triathletes that show up at races with big Rubbermaid buckets but nothing says “newbie” louder than that.  Plus, the excess bulk in transition isn’t something most race directors plan for or are too keen on.  There’s nothing that works better than a well designed triathlon bag.

9.       Ryders Fyre Lens Sunglasses

Eyecare is important one the run and the ride.  I never ride without them and I’ll even run with them in the dark in the winter, just to provide protection from wind and cold.  Ryders has two new features that we love.  One is the invert frame style - rimless on the top with a rigid frame on the bottom half. While they might look odd, they allow for improved ventilation and dissipation of heat and moisture while at the same time allowing from less restriction of vision up the road while still providing structural rigidity.  And the new Fyre lens provides better differentiation as they darken so variations in terrain aren’t hidden.

10.   Smart Bike Computer like the Wahoo Elemnt Bolt, Cateye Padrone Smart or Garmin

These new bike computers are all Bluetooth compatible and will often sync with multiple add-ons (heart-race straps, cadence pods, power meters) in order to provide a variety of training data. 

Picture Gallery For This Gift Guide

Garmin Vector 3 Power Pedals

Trekz Titanium Bond Conduction Headphones

Profile Aeria Front Mount Aero Bottle

 Giro Vanquish Aero Road Helmet

Lazet Bullet Aero Road Helmet

XLab Delta Rear Mount Bottle Mount and XLab Torpedo Front Aero Bottle

Elite Skekane Rear Mount Hydration System

You can find all of these at Elementsport, in Edmonton on online.  

Triathlon As A Lifestyle Sport - Why I Have No Off Season

And now for something completely different from me.  In most of our blog posts, we talk about topical product or training issues that come from questions customers and friends have been asking, either of us directly, or on social media.  This post does have a similar source:   someone replied to a comment I made about how I felt after a hard run workout. They said: "so you're still training."  My first thought was "Well, yeah, of course".   But the brief interaction reminded me that we're not all the same, we don't all train the same way, and I've never rarely followed the same path as most of my family, that I found most of my training family in triathlon.   But the sport of triathlon has changed:  it has become more mainstream and more accessible. At the same time, it has also become more technically evolved (in terms of training, gear, resources, media, everything and it's all good).  There are still those super-focused performance oriented athletes who live, breathe, eat and sleep for this sport.  I used to be one of those people and most of my friends were the same.  Now, there are also the everyday and weekend warrior athlete who just jump in and race and train as if it were a pretty normal thing to do.  As often as not, they are doing it to stay in shape, perhaps to raise money or awareness for a cause, or maybe they just to it to have fun.  Everyone has a reason and there are as many reasons as there are participants.  I realized then that not all observers of triathlon or even participants view the sport the way I've come to embrace it. 

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Theoretically, populations of participants in triathlon can be broken down into two groups (and I know this is a bit of an oversimplification):

1.  The performance focused triathlete who is performance oriented and dedicates time, energy and every other resource they can spare into getting results.  This group trains to compete.

2.  The athlete looking for a personal challenge and is more focused on the process and sense of accomplishment than finishing placement. This group trains to complete an event.

 
I started in the first segment because, back then, there was no other way. That was why we were there.  Maybe I'm starting to move into the second group and I'm not sure how or when happened, nor do I worry about it so much.

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When I started training for triathlon back in 1993, we really didn't know what we were doing. We didn't have a coach other than a swim coach and we certainly didn't have a triathlon coach. Back then, there really weren't many tri specific coaches and, if you could find one, they were probably learning along the way just like we were. Basically, we just swam and biked and ran. We worked hard, we had some fun and we raced as often as we could find somewhere to race.  Triathlon became part of our lifestyle.  It was what we did with our spare time, it was our social scene, it was literally our lifestyle.   Many of the friends we trained and raced with back then have left the sport, some of left and come back and we've certainly met and made tons of new friends along the way. But, for me and I'm sure I'm not alone, triathlon still guides my fitness.  I don't train as intensely and purposefully as I used to but I still do it monthly, weekly and nearly daily.  So, of course I'm always coming home from or heading out to a some workout. It's not just a race season thing for me, it's an everyday lifestyle thing.  It's what I do for no other reason than it just my habit, my lifestyle.

I started triathlon as challenge, to see what I could do and I quickly morphed into that triathlete who was there to be competitive, whatever that meant. For me, it was a run for the podium or a Kona spot.  Sometimes I succeeded but, more often than not, I fell short of my "win" for that race but the successes were enough to keep me motivated for years.  When I was in what I now see as my "best days", I actually worried about how I would feel as I slowed down.  And I did slow down.  Work took over more of my time and my race schedule thinned out but I still kept training, albeit at a reduced volume.  As it turns out, I still love training and I still keep pretty fit:  I worried for nothing.  I still swim and bike and run.  The training base that has evolved as become habit and lifestyle. It might not make me 'race-fit' but I could muddle through a standard distance or half Iron-distance triathlon just about any time. (It wouldn't be pretty!)  I came to realize that, for me, there is no off-season.  I'm either in the everyday base season or it's race prep season.  There is no off-season.  But that's just me.  You find you.  You are your own sample size of one.

Triathlon Clothing - What's It Made Of, What Goes Into It, What's Important

Triathlon Clothing Part 1:  The Five F's Of Triathlon Clothing

It's easier when you break it down!
 

Fabric, Features & Functionality, Fit & Feel and Fashion (how it looks matters to a lot of us):  it doesn't have to be difficult!

 

Ok, so doing a little research won't hurt so you might as well start here.  Work through your needs adn priorities in each of these categories and you'll be able to find the gear that best suits you.

Fabric

Lycra is the name of the game in the world of cycling & triathlon clothing but what many don't consider is that not all lycra is created the same.  Fibre thickness and density and knit tension will all affect the elasticity and opacity of the fabric.  More elastic material will have more stretch and the level of expansion will be greater when the garment is wet.  You want a fabric that will stretch enough to allow full range of movement but not so much that the overall garment no longer fits snugly.  Two key indicators of the quality of the fabric are the fibre content and the fabric weight.  Look for Lycra or Spandex or the generic name for those fibers, elastane, contents of 14% or more. Fabric weight is expressed in "gsm" or "grams per square meters".  Unfortunately, this isn't always quoted on garments but you can do your own test of the garment for opacity when stretched.  It's not a perfect substitute test but it will tell you what you need to know.  Hold the fabric firmly in your hand and stretch it around your fist or your wrist. If you can see  all the details on any rings on your fingers or if you can read your watch, the fabric might be thinner than you want.  On the other hand, slight transparency in some areas 

Features & Functionality

Features are things like pockets, waistbands, pad and leg banding that vary for each garment and differentiate them from each other.  Identify what you need each of your shorts and tops to do for you based on the features.   

Pockets 

Whether you need pockets on your short and top and how many and how deep the pockets should be dependent on the events you're doing and your need for the event. If you need to carry a lot of your own stuff (nutrition, epi-pen, asthma inhaler, lip balm), consider the number and volume as well as the placement of the pockets. Remember that full pockets can be kind of bouncy so test them out in the change room.  

Pad

There are only a few types of pads you'll come across. The most basic are those made out of some variation of a polyester fleece. Most times, it's just one layer but sometimes you'll see two layers with one of them being smaller and just placed where you need more cushioning.  These are typically the most economical pads but you will still see them in some higher end shorts.  Fleece fabric pads are very soft to the skin and moisture wicking so a properly cut and placed pad of this type will have a low likelihood of causing undue chafing.   

The other type of pad you'll see are those made our of some type of foam covered with a soft-touch, wicking material.  Within this group, you'll find variations in terms of thickness and density of the pad.  The higher the density of the pad, the more protection it will provide when compressed (ie when you're using it).  Here, you really are going to be happiest with a higher density cushion.  A higher density foam will have provide more cushion when it is compressed and will also likely be more durable.

You will also see variations in thickness and size.  Here's where bigger isn't always better.   There was once a Canadian brand that featured a pretty beefy pad in their long distance short.  That was a lot of bulk to wear for 26.2 miles!  We've never seen anything quite that big since and no one has been looking too desperately for it.  A good example of how a thicker pad is done right is the DeSoto Riviera short which features the thickest zone at 7mm only long the center and rest of the pad is 5mm.  Generally, though, most foam pads in tri short will be 3 to 5 mm thick.

No type or shape of pad can ever 100% guarantee you won't chafe at all or never.  How the pad interacts with your saddle will have something to say on this issue and only time in the saddle will give you the definitive answer about how the two mix.

Waist Finish

You will find self fabric bands or elastic band waist finishes. For either option, you will find drawstring options -some have them, some don't.  

A self fabric band might be more comfortable but it needs to fit just right to prevent riding down (too loose) or over-tightness which can pinch and highlight or create rolls and bumps.

One thing to consider for any type of waist finish is a drawstring in the waistbands to ensure secure fit for non-wetsuit swims and for aggressive wetsuit stripping.  You don't want your shorts gaping and causing drag in a non-wetsuit swim nor do you want an aggressive wetsuits stipper to strip you of more than just your wetsuit.

Leg Band

Here's a tough one to get right and each of us will have our own preferences.  You'll find everything from elastic and silicone grippers, to self-fabric or silicone infused bands and various combinations of all of those.  The best thing you can do is try them on and see how and where they hit you in order to see if it all makes you happy. I can confirm that no one likes what is universally called the "sausage leg" effect and manufacturers and suppliers are definitely listening. The worst offender for me on this feature an elastic trim band but I've seen it work well for other women.  Bottom line:  what works for one might not work for another so there is no short cut to trying them on.  

Fit & Feel

If it doesn't fit you, you're wasting your money.  If it's too big and expands and floats around you in the water during a non-wetsuit swim, you will have lost the hydrodynamic benefits of wearing the suit. And onto the bike and run, a too big suit will  move against your skin causing chafing and bunching when the last thing you need to feel during a race is more discomfort.  And a too small kit can limit your range of movement and cause irritation. Again, uncomfortable clothing is an added distraction you don't need on race day.  

How a garment feels is a more intangible sensation and more individual preference. Whether you are looking for compression support or if you want just straight up comfort, we will all have a preference on where we want to sit on the compression scale.  And 'feel' is something you can't really discern when you're having to buy online so you'll have to either take a leap of faith and hope for the best or rely entirely on user feedback. If you are shopping in person at the store, that is the best way to make sure you get the fit and feel you are looking for.  

Fashion

This might not be your top priority but it might be to someone else.  There is no doubt that you will feel better when you are happy with what you are wearing and if you feel better, you might just swim, bike and run a little faster.  Not everyone places a high priority of how their kit looks but enough of us do that it warrants mention.  And this is a race factor you can control so you might as well put some thought into it.  So much of what happens on race day is beyond your control so with your race kit, you have the opportunity to have something working in your favour on race day.  So, pick something that makes you happy.  Or if you have a commitment to a team, club or fundraising goal, you might choose to wear something that represents your tribe, group or cause and that's great.

Financing / Pricing

Prices on triathlon clothing can vary but, for the most part, you really do get what you pay for.  Most clothing brands will have 2 or 3 or 4 price levels and the most expensive pieces will come with the most advanced technical features and fabrics.  The priorities you put on the Fit & Functionality will put you in a price range relative to the level of quality and technology you are looking for.  Look for triathlon shorts to range from $50 to $150, triathlon tops $60 to $160 and trisuits $99 to $399.  I've quoted regular pricing here in Canadian dollars.  In USD, you can sometimes scale these down and, on sale, obviously you'll be looking at lower amounts.  If you're a super common size (medium!), you might not have as many sale options but it never hurts to keep your eyes open for opportunities.

What to Wear For Your Triathlon - Race Day Apparel: Choosing Your Trisuit

That classic daily question:  what should I wear?  I ask myself that every day and it is perhaps even more important on race day.  When I go to work or run errands, go out for coffee with friends, whatever the activity, I want to wear something that will be comfortable and appropriate and the same goes for my triathlon race gear:  I want it to cover all the bases technically and be comfortable. Then, on race day, all that's left for me to do is get kitted up and then just go and get the job done.  My main goal for  my trikit is that I shouldn't have to give it another thought on race day. On race day, my goal is just on swimming, biking and running to the best of my ability on the day. 
 

Take the time before your race to find the best tri suit for your needs. Then, when race day rolls around, your suit will do it's job and all you have to think about is executing your race.

So, take the time in advance of your race to sort out the practicality of what pieces you're going to put on your body race day. Here's a simple list of the things I'm going to sort out for my race kit.

One-Piece Trisuit

When people use the word "trisuit", I immediately picture a one-piece trisuit. A few customers have used the term "onesie" and that term fits the bill.  A one-piece trisuit covers you from shoulder to thigh and typically has a zipper either front or back.  The exception to the zipper rule is a women's suit with a bathing suit style open back but those can be quite tricky to get in an out of in case you ever need a "nature break" before, during or after a race.  

Features to consider when you are looking at one-piece trisuits are:

-   Location of zippers.  

    You will come across front zip and rear zip trisuits.   Rear zip suits are required to be used in ITU events for Sprint and Standard distance events but athletes competing in events where these rules are required to be followed are normally competing as national team members and have been required to buy and wear the sanctioned national team uniform.  For overall convenience, comfort and the ability to stay cool, it has been our experience that few athletes end up choosing a rear-zip suit when given a choice. 

-    Pockets

    Most athletes like to have the ability to carry stuff during their race.  Most commonly, pockets are being used for nutrition supplies like gels and bars.  Other things that some athletes have had to or want to carry include: 

-    Asthma inhalers 

-    Epi-Pens 

-    Toilet paper (in a plastic bag) 

-    Lip balm (that's me!)

-    Salt tablets 

-    Sunscreen packets 

-    Smart phones (not permitted at all events but those rules are changing to allow them with certain restrictions.

-   Cash.  There aren't many races where you'd find the need to carry cash but if you are using your suit for a pre-race training day, a little cash can buy you coffee or dig you out of a bonk session. Been there!

-   Pad

Believe it or not, there are some trisuits that don't have any kind of pad.  But they aren't that common and certainly not something we've ever had a request for.  All the suits we have here have some kind of pad. The pad might be minimal as compared to a true bike short but it is the best compromise for the job:  it's thin and breathable enough that it will dry quickly after the swim, it will help a little on the bike (it's better than nothing) and it is minimal enough to not get in the way on the run.  

-   Sleeves

There has been an increase in the demand for and use of trisuits with sleeves.  Wind tunnel testing does show improved aerodyamics but they are still not as common as the standard sleeveless suit.  Sleeves can provide more sun protection which can be a huge advantage to some of athletes, especially for longer course events.  But sleeved suits do come with a higher price tag and some athletes feel that they can inhibit their swimming so the sleeveless suit is still the more popular choice.

-   Other features

There will be a few other differences between suits.  Only you can decide which features are most important for your overall comfort on race day.

Two-Piece TriSuit, Part 1 - Shorts!

We always tell new triathletes that the one thing that you should buy for your first triathlon is a pair of triathlon shorts.  There just isn't anything else that will perform as well.  You want one pair of shorts that will take you from the start to the finish without giving you a second thought.  A tri short will take you from swim to bike to run and through the transitions in between.  If you've opted for a 2-piece race kit over a 1 piece suit, you can sometimes compromise on the style of top but get yourself a pair of trishorts already!

Two-Piece TriSuit, Part 2 - Top

Most races will follow international competition rules and these rules require that your torso be covered in the front.  You might have a top you like that will work well enough: a tank top, a run top, a bike jersey are all styles we've seen being used at races.  If you are doing a pool swim race and are doing the swim in just your trishort, consider how difficult it can be to pull something tight on when you are wet. Try practicing it for sure to see if you it works for you.  Most tri tops will have zippers so they go on over wet skin pretty well.  And sometimes, a tri top can be used for indoor training so they can get more use.  

Race Belt

Most races require you to wear a race bit number on your back during the bike and on your front for the run.  The easiest way to do that is to attach your race bib to an elastic belt and then just spin the belt around to put the bib in the right place at the right time.  Easy peasy! 

Sunglasses

This is another piece of essential equipment for most of us.  I never train or race without them.  Look for something lightweight that will fit and remain comfortable with your bike helmet.  And look for eyewear with lenses strong enough to withstand impact. A lot of sport eyewear made with cycling in mind have flexible lenses that will flex on impact rather than shatter in order to continue to provide eye protection in the event of a fall.