Thursday, May 31, 2018

Part 2: Race Day Apparel: Choosing Your Trisuit


That classic daily question:  what should I wear?  
 
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.
 
Our first article talked about triathlon clothing features like fabrics, fit, features and fashion but now it's time to short out the practicality of what pieces you're going to put on your body race day. Let's get started!

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.  

-   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 pai 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.  

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.  

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.  
If the pockets carry enough stuff but are tough to get to, make sure they are convenient to reach and will keep your gear secure.  A gel tucked away in a pocket in transition that falls out when you get tucked into aero position (it's happened to me) isn't going to offer much sustenance when you need it.

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 like the ones from Coeur.  In the Coeur short, they've definitely done it right.  You likely won't think you are missing out on anything.
Then you'll see pads made our of some type of foam covered with a velvet tough 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.  
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.  Another good example is the ZEROD long distance short which features a gel insert in the key center zone where more cushioning is useful.

Waist Finish

You will find self fabric bands or elastic band waist finishes. And for either, 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 or over-tightness.
Elastic is easier to fit as it is more elastic. I don't think there's any better way to say that one!  Look for drawstring on elastic waistbands to ensure secure fit for non-wetsuit swims and for aggressive wetsuit stripping. 

Leg Band

Here's a tough one to get right. And everyone is going to have a different preference.  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 this is the elastic trim and it has pretty much disappeared from use among all the suppliers we deal with.  
There are still some strong preferences and 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, disomfoft from your clothing is an added distraction you don't need on race day.  

Feel is a more intangible sensation. Whether you are looking for compression support or if you want just straight up comfort, feel will be to your own persona choice. 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. If you are shopping online, customer reviews might help but you can always email or call us with your own specific questions and we can help you get the piece that best suits your needs.

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.  

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.  


Thoughts on Racing - Race Week Mental Preparation

Inspired by newsletter from TriSwimCoach.com
 
The premise of the article is that by the time your race rolls around, there is really nothing you'll be doing in that last run up to the race that will positively impact your fitness and make you miraculously faster than you are right now.  There will be lots of things you can do that can have a negative affect on your race (overtraining, under-resting, over-indulging - not that any of us would!). So, that last week, is time to take a psychological approach to training.  Here are the 4 mental tasks/processes Coach Chris at TriSwimCoach suggests: 

1.    Reflect


You've done the work and if you've documented it, taking the time now to review your training logs can go a long way to reassuring yourself that you've done the work and you've come a long way.  During your review, you'll likely note or recall a few workouts where you pushed yourself really hard, conditions were really tough, technical elements conspired against you but you did it and came out the other side stronger.  Reflect on those particular workouts that really tested you and you met the challenge.  In other words, you got this (those are my words - sort of). 

2.    Let go:

    OK, maybe your training didn't go as planned due to injury, illness or other things that take a priority.   and maybe you feel now that you want to do one more workout to feel ready.  Rather than make up for it now with a workout that can only hinder your performance, just let it go and work on your new mindset for race day.  Maybe you modify your goals based on what is realistic for the training you did put in.  And definitely focus on those aspects of your training that did go well; every step forward you took in training is still working for you now.  

3.    Control the Controllables:


Tons of stuff happens race day that is beyond your control, weather, of course being the one that probably immediately comes to mind for most of us.  Since there is nothing you can do to change those things (weather, how another person is racing, last minute wetsuit rules, course changes), you just have to roll with it. Control your reaction and start to visualize how your race will roll out under the current conditions.  Just do your thing one stroke or step at a time.

4.    Prepare everything and be prepared for everything (within your control)


"The best defense is a good offense."  Think about things that can go wrong (flats, lost nutrition, disallowing wetsuits) and make a place in advance for how you can deal with it.  Visualize the whole race weekend, step by step. Make checklists if that helps for you, check things off as you go so you are confident you've got it covered


Per TriSwimCoach and so many other experienced athletes, these four psychological training tips won't make you any fitter on race day nut they CAN make the difference between a great race and a poor one.

Pre-Race Checklist For Your Next Triathlon

Whether you are an experienced triathlete or just getting started, the first triathlon of the season can be a challenge.  
-    For the triathlete who's been in this game for a while, the first race of the season still requires a change of pace from day to day training.  Yes, you've been through it all before but, if you're anything like me and many of our customers, you might have stored away all your tri gear from previous seasons.  Now, it's time to bring it out and make sure it's all serviceable.   And then, there's always the chance that some of it needs to be replaced so it's best to start getting organized a few days before the race.  
-   For the newer triathlete, a checklist can help keep you focused and confident that you've got it all covered.  
There are plenty of resources out there with really, really, ridiculously detailed checklists and we really, really ridiculously don't need to repeat that for you.  The purpose here is to make things simpler for you and get you to the start line with less stress, not more.  So, here it is, just the basics.

The Foundation

A wise person once told me to just keep it simple and visualize the whole race in your head.  Swim, bike and run yourself through it mentally and make note of all the things you used.  If you do that, you really don't need a written checklist - you've already got it.

The Swim



Make sure you know the race - it is either a pool swim or a lake swim.  If it is a lake swim, it is either wetsuit legal or not.  Those factors will determine your needs.  Otherwise, here are the basics that I take to a race:
1.   Wetsuit for a wetsuit legal lake (or ocean) swim.
2.   Wetsuit anti-chafe lubricant.  This stuff can work to prevent chafing around the back of your neck in a wetsuit swim but you can also use it on the run around your arms if needed.
3.   Goggles.  And it doesn't hurt to have some anti-fog treatment, just to be on the safe side.
4.   Swim cap.  Most races provide you with one, but there are a few that don't. 

The Bike



1.   Your bike, obviously.  And your bike should always have a spare tube kit and possibly a small multi-tool ready to go.  You need to be able to be self-sufficient on the bike course. Not all races, especially smaller ones will have technical support on the bike course.
2.   Race belt (because I always put it on after the swim).
3.   Bike shoes.  We've been to more than one race where an announcement was made asking if anyone had spare bike shoes for an athlete who had forgotten theirs.
4.   Helmet.
5.   Pump. You likely don't need one if there is adequate on-site technical support for the race but, again, not all races provide it or they may not have it with sufficient coverage.

The Run




1.   Running shoes and socks if you wear socks for triathlon races.
Really, that's all you need in order to race.  Relax - you've got this.  You will get here: 



Nutrition


Make sure you know how many calories you need and plan to take in during the race and figure out what the source of those calories are and how you are going to access them during the race.  Sometimes, you can live off the land (get by with just what is one the course) but you should always have a plan.  Many smaller races have little if any nutrition or hydration stations on a bike course but will have something on the run.  And you may have your own preferred nutrition and hydration sources that won't be made available to you from race resources.  

Extras

Our list includes just the essentials.  If you've got all this covered, you can race.  You may have additional requirements of your own but the race will still go on. Here are some of my own race essentials over and above the basics:
1.   Sunglasses.  Always!  I never ride without them. They are obviously your friend in sunny conditions but they can also shield you from dust, wind, bugs and rain.
2.   Sunscreen.  This is another "Always" for me.
3.   Transition bag.  It's a nice tidy way to carry all the gear you need without being too bulky and take up too much space. I've seen recommendations that people load all their gear in a big plastic tub and make sure you carry that with you everywhere. Seriously, have you ever tried to manoever your bike and the tub all in one trip?  Some races won't allow the bins into transition so why not keep it clean and simple?  And I've heard quietly that bringing along a big plastic tub quietly screams "Newbie" which is something I'd rather avoid.
4.   Towel or mat to use in transition to delineate your space.  I keep it small and distinctive by using an old towel that was at one time bright an unique.  Just enough room to layout my shoes and maybe  run hat.  Keep it to 2x3 feet, maximum.  At bigger races like an Ironman, you won't keep your gear at your bike so this is one extra that you can skip. Races like that, (and Edmonton, Alberta area half ironman race, Great White North is one such race), will provide you with bags to put your gear in for each transition.

Those are the basics. Feel free to add your own essentials and try, at all times, to keep it simple enough that you can still enjoy the whole experience.  
And speaking of an experience, if your triathlon goals include racing in Kona, here is a glimpse of what you have to look forward to: