Tri Talk Tuesday - Mad Skillz

Wohoo! Two Tri Talk Tuesday articles in a row? I'm on fire! Joining Courtney and Cynthia once again for this week's discussion on Skill Development.

This is this is a hard one for me given my fairly newcomer  (3 years and counting) status in the triathlon world and the fact that I, myself, am still in the development stages of the game. I guess that stage never really comes to an end, does it? We've all got things to improve on, especially if we strive to be our best. So in light of trying to sound like an expert (which I am not in any way shape or form) and in order to keep it short and sweet,  I figured I would share my favorite drill that I've incorporated into each discipline when focusing specifically on skill development.

The Swim

Stroke Counting - It's as simple as it sounds. The practice of counting the amount of strokes it takes for you to go from one end of the pool to the next. Adding this drill into your weekly workouts is a great step towards increasing your SPD (Stroke Per Distance). Keeping track of the number of strokes you take per lap will force you to start focusing on lengthening your stroke while adding speed and distance. And isn't that what we all want? The ability to travel further and faster using the least amount of energy? Heck, we still have a bike and run to stumble through! :)

"Hell, I'm just trying to make it from one end to the next without drowning! Who the heck has room in their head to worry about counting your strokes?!", you say.

Haha - I totally get it and understand that this might be a little too much for some to think about. But I'm a firm believer that this is a great drill for weak and strong swimmers alike. I've been doing this throughout my swimming career and am still trying to get my counts down.

So what next? Below is a great article from Active.com on exactly how to find your target stroke count:

Finding Your Target Stroke Count

The goal should be to bring down your average stroke count per length. Great swimmers like Alexander Popov or Ian Thorpe may be able to scoot through the water at record speed while taking 30 strokes per length (50 meters), but this low stroke count does not have to be your golden number for improving your stroke.

First, determine what your range is. Try to swim most of the time at the low end of your range or below your lowest stroke count. Don't worry about speed at first- you can influence this later, perhaps as you begin to learn what your "ideal" stroke count is.

Here is an example of a set that can help lengthen your stroke, as well as build endurance:

• Do a set with yard distances of 50+100+150+200+200+150+100+50
• Take 10 to 30 seconds between swims
• Count your strokes each length on the way up
• Try to maintain or lower your stroke count on the way down while keeping the same pace

Just another tool to keep handy in your training box. Try it out once and see what you come up with. You'll be surprised with how focusing on lowering your stroke count can actually help to improve your overall form!

The Bike

Hill Repeats - So we all know that one of the most important sections of a triathlon and where your end results are closely tied with, is how well you do on the bike. If you want to have more energy on the run and better your overall finish times, you definitely need to focus on your cycling skills. That being said, one of the best ways (IMO) to increase speed is strength training. Which in cycle talk = hill training.  Ugh! No, no hills! Like the picture above says, "It doesn't get easier, you just get faster!". Again...isn't that the whole idea?

Here's an easy session to implement into your mid-week training plan. Remember, hill repeats focus on building strength so don't incorporate long distances. Treat this day like you would your track workouts for the run.

1. Warm up for about 15-20 mins at a high cadence (low effort) of 90 - 100 rpms.
2. Find a hill on a low trafficked road with 7-10% grade that will take you at least 1 -2 minutes to get to the top.
3. Start at the bottom in a low gear that will be difficult to sustain all the way to the top.
4. Stay seated and start climbing HARD and hold that effort all the way to the top.
5. Once at the top roll back down and begin again immediate as you hit the bottom.
6. Do as many planned reps as you have then cool down for about 15-20 mins.

Start with 4 reps and then build onto that. Oh, and make sure that the following day is a rest day - your legs will thank you not only for the down time but for those faster bike splits as well!

The Run

Trail Runs - What the what? Seriously. I'm lucky enough to have a short 2 miler right outside my house which I utilize at least once a week. It's so great to have a break from my usual paved route and the stinking dreadmill. Here are a few of the benefits you will experience when incorporating trail runs into your training:

• Softer surface - so this doesn't necessarily fall into the "development" category but it does provide a huge stress relief on your joints that normally get a pretty bad pounding. As a result it helps to decrease your risk for injury. Wohoo!
• It slows you down - How many of you out there really take it easy on your scheduled "easy" days? Hands? Yeah, me neither. Enter my old friend, Injury! Michael Spence, 2009 US 10k trail running champion and an 8:30 steeplechaser says, " On roads I tend to be very conscious of my pacing and sometimes push harder than I should. The hills and turns of the trail force me to focus more on how my body feels and less on my watch." Enough said.
• Focus - as trail running requires intense focus, it helps to keep your mind fresh and energized. A nice break from your usual paved route that you can basically run bored and blind folded.
• Activates and strengthens other muscle groups in your legs and core that are otherwise ignored out on the road. Utilizing these muscles more will give your larger, more overworked muscles groups a chance to breath and ultimately reduce the chance of injury.
• Nature - get out there and breath some fresh air! Not only is it good for your lungs but your mind and spirit with thank you as well.

Did you notice a common theme here? 'REDUCES YOUR CHANCE FOR INJURY' That right there is enough to get me out on some trails.

So there you have it folks - just a few of my favorite drills that you might think about incorporating into your own training. If not one of the above, hopefully you're able to find something that proves beneficial for you! Skill development is key - If we're not growing we're dying. (ouch, that sounds a little harsh. True but harsh.)

~ Cheers, Rebecca

What are some of your favorite drills?

Tri Talk Tuesday - Must Have Gear

Now that I am once again alive in the blogging world I am linking up with our lovely hosts Courtney over @ TheTriGirlChronicles and Cynthia @ YouSignedUpForWhat for a little Tri Talk Tuesday!

Today's subject is "Must have gear". In the world of triathlon there are sooo many gadgets/clothing/gear/nutrition options to choose from that it can certainly get overwhelming at times. However, in that vast sea of choices I have a few favorite items that have proven their weight in gold over my short triathlon life.


   1.  Garmin Forerunner 910XT 

The all-in-one GPS device that provides detailed metrics on your distance, pace, elevation, and heart rate. Ever get tired of having to cart around your phone to utilize a GPS app which never seems quite accurate anyway? Want more data than just how far and how fast you've traveled? Want actual swim metrics to help you become more proficient in your stroke? Look no further. Last Christmas I asked exclusively for Amazon gift cards knowing that I wanted to make the 910XT a reality. So happy I did - love, love, love this thing. Not only does it act as a GPS for your running/biking miles, but it also keeps track of your distance/cadence during OWS as well as indoor lap swimming. I purchased my Garmin in a tri-bundled package at the beginning of this year which included the heart rate monitor and a bike cadence sensor. I swear the censor alone is worth the bundle upgrade. Getting real live data on how quickly you are turning your legs over while logging hours on the bike as been super beneficial allowing for more detailed training sessions.

I know what you're thinking and yes, unfortunately this little piece of equipment is a monster expense, but if you can swing I highly suggest the purchase. If the 910XT isn't in your budget, or if the swim specifics which make this watch unique aren't your biggest concerns, then most definitely look at other GPS options. Garmin makes all kinds of models which capture most of the same metrics that you can upload to an online account and spreadsheet the heck outta your numbers. :) Cause we're triathletes and we love us some numbers.

   2.  TYR Swimsuit

I know, I know, the part we all hate most about the swim portion of triathlon....the bathing suit. As much as I loathe the tightness and overall feeling of suffocation a wet suit can bring, I'd rather wear that tight piece of full body rubber over a bathing suit any day. But once again, what can ya do? In my previous competitive swimming life, and teenage body, I preferred to wear Speedo and Speedo alone. Yes, I was a 90's label whore. Now that I have blossomed (ballooned) into a mature (saggy), womanly (stretch mark riddled) body, I trust my swimming needs to TYR - weather it's the Alliance T-Splice design or the Durafast Lite DiamondFit  (shown above), I feel that their cut in suits better reflect a woman's curves and ultimately lead to a more comfortable training session in the pool. They seem to last for-ever too. I can go an entire season without the need to buy another.

Whatever suit you do decide on, just make sure that it is designed to be used for actual lap swimming and not that adorable two piece you'd wear to the beach. You don't want any unnecessary drag in the water and certainly don't want to be worried about the girls popping out for a meet and greet with your lane buddy. ;)

Oh, and TYR makes some pretty great triathlon specific gear as well.

    3.  Lock Laces

So this is more of a recent discovery of mine which I wish more than anything I would have known about sooner. My transition PR and 2nd place finish in my last sprint tri can definitely be attributed to Lock Laces. Not having to worry about tying, or re-tying for that matter, your laces during a race is priceless. Simply stick your foot in and go! Not only are these elastic laces designed to help with speed in transition but it also helps to better distribute the tightness and flexibility of your shoe placement. Last year during my half marathon training I suffered for about 2 months with issues from tendon inflammation (big toe) on the top of  my left foot due to having tied my laces way too tight. One run, that's all it took to have that sucker flare up and cause a whole lot of pain. After ruling out any sort of stress fracture, I ended up laying off the running for about two weeks and eventually changed up my lacing pattern so that the tendon would no longer rub against my shoe. That worked ok but not without having taken too much time off. With Lock Laces you don't have to worry about whether or not you've manually tied your laces too tight - find the right fit the first time and you're worry free.

Lock Laces - doooooo it.

   4.  CarboPro

CarboPro is another newish product for me. Having only done Sprint and Olympic distance tris the last few years, my need for nutrition on the bike was fairly minimal. 1 GU gel and a few sips of water while on the road was all I needed. Having the Boise 70.3 to contend with this year I knew that what I did for nutrition and hydration on the bike would be one of the most important aspects of the entire race. Enter CarboPro. This pure complex carb mix is designed to be combined with your normal form of hydration, completely replacing the need to have separate forms of fuel during a race. Say whaaat?? Oh yeah, it's a brand new day folks. For Boise's bike stage, I combined 2 scoops of CarboPro and 2 tabs of Nuun into each bottle of water and that was it. Seriously. No unwrapping protein bars, no chewy blocks to choke down and no messy gels to deal with. Simply sip and keep moving.

There are certainly other products similar to CarboPro that I may look at trying down the road but mark my word, I will NEVER go back to separate fuel/hydration during my longer races. With a mix like this it is just too easy! 

   5.  RoadID

        Don't.ever.go.outside.without.it.

I'm just saying. 

Ok, so maybe this isn't specific to the art of triathlon but it IS one of my most favorite pieces of gear. Name, blood type, known allergies and emergency contact numbers. Shouldn't that always be readily available when you're out at about, especially when alone? I have heard/read far too many stories of how this simple little wrist band has saved so many lives. We all know that the road out there can be a tricky place and it seems like more and more cyclists are in the news as the result of a nasty fall or God forbid even a hit and run. With the Road Id, assuming you're not able to speak, all the imperative information needed for emergency responders is right there, plain as day. It saves lives - easy as that.

Yep - my fav 5. Hope one of these items may have peaked your interest (ahem - Road ID). If you have any questions or want more info just let me know!

~Cheers, Rebecca

What are some of your can't live withouts?

Tri Talk Tuesday - The Bike: What Do I Really Need?

Happy Tri Talk Tuesday all! Today I'm linking up once again with Courtney @ The TriGirl Chronicles, Cynthia @ You Signed Up For What?! and Miranda @ The Cupcake Triathlete to discuss this week's topic: The Bike.

Earlier this month I posted a pretty in depth article on my experience during a recent bike fit using the 'Retul" technology. If you're interested in finding out more about this process click here. Otherwise, let's get to one of the biggest questions I am asked from new folks curious about triathlon and one that I myself struggled with when starting out in the sport; Do I really need to buy a new bike?. In my humble opinion the easiest answer to that question is, it depends. #1. How long of a distance are you looking to participate in #2. What are your reasons for racing in the first place? (fun, competition, just to say you did one) and #3. What is your budget?

Let's first look at some of the basic differences in most of the bike options out there:

•  Beach Cruiser (single speed) - This is your fun bike! Your, let's-go-cruising-around-the-neighborhood-or-along-the-waterfront-enjoying-the-sun-and-fun bike. Everything about it's design, from the wide handlebars to the large padded seat, is made for comfort. Going fast is usually not the desire. 

         Cost:  Cheap! Usual range is from $200 - $500.

Beach cruiser: Grew up riding these in SoCal - FUN!

• Road - this kind of bike is designed specifically for the road. It has skinny tires and it's frame geometry is designed for road riding. The handle bars bend in that funny mountain goat horn shape which allows you to grab the bottom of the bars bringing your body closer to your bike frame causing less wind resistance. The seat tube angle (angle that the tube supporting your saddle makes in relation to the ground) ranges anywhere between 73 to 75 degrees. Everything about a road bike is designed for speed while on the bike. 

        Cost: Ranges anywhere between $1k (new entry level) all the way up to >$10k for more

        serious road racers.    

Road Bike: Cannondale CAAD9 - my baby, Ben!

• Mountain Bike/Hybrid - these bikes usually have tires that are wider and have more of a tread pattern than those found on road bikes. The handle bars shoot off to the side with gripping action allowing you better handling for the uneven road conditions they are meant to be ridden on. The tube angels vary to just over 71 all the way up to 75 degrees. These frames are designed for off-roading rides, allowing you to go over rocks and other obstacles, definitely not for speed on the asphalt. 

         Cost: Generally range between $300 (entry level) - about $5k.

Mountain Bike: Made for tough business!

• Triathlon or TT (Time Trail) - these are the kind of bikes that you see all the professional triathletes using as well as those who have been in the sport for a few years and are ready to start moving up in distance. The tires are skinny like a road bike and are made for road use. The most visible difference are the aerobars instead of handle bars and specifically shaped frame tubing and race wheels (that go whoosh-whoosh-whoosh when flying by). These features are designed to minimize drag, increase speed as well angling your body as such to allow your legs a better chance on that run you have to complete immediately afterwards. 

         Cost:  About $1,200 (entry level) up to $15k (no joke)

Triathlon Bike: Now only if this came in pink....

The most common bikes found in a typical race transition include mountain/hybrid, road and triathlon. As the race distances become longer and more competitive, you will no longer see mountain/hybrids and very few road bikes - mostly all triathlon beasts.

So what does one truly NEED when racing in triathlon? Do you have to go out and drop a huge chunk of money on a triathlon bike? The answer is NO - absolutely not. Are you new to the sport and just trying out triathlon? Are you looking to only race in Sprint distances and focus more on the having fun part vs. the competition? Then by all means use whatever the heck you already have! The bike portion of a sprint distance race is usually about 12 miles. Would I suggest doing 12 miles on a beach cruiser? Not so much. But that mountain or road bike you already have collecting dust in your garage will do the job just fine. Besides, showing up to your local sprint race on a ten thousand dollar, decked out tri bike complete with fancy race wheels is kind of lame. If you can afford a bike that expensive and are willing to shell out that kind of cash, chances are you've been doing this for awhile and are not in the business of intimidating others (specifically beginners) or trying to impress with your fancy gear. There's almost an unspoken rule that you just don't do that.

What about distance? Are you a current triathlete looking to move up to Olympic/ Half Ironman(HIM) distances and would like to focus on improving speed? A road bike is still fine in these situations (I've done an Oly and will be doing my first HIM on my road bike) as there is always the option of adding clip-on aerobars to help get you into a more aerodynamic position. That being said, as you plan on doing multiple HIMs and even get the cray-cray notion of moving up to a full IM (AZ 2015!), looking into purchasing a triathlon bike becomes more of a need. As tri frames are specifically designed to put you in a more forward position where not only are you more aerodynamic on the bike, but you are also putting less emphasis on your quadriceps, thus helping to save more of your legs for the run portion of the race. And that, my friends, is imperative when you still have a full 26.2 miles of marathon to run.

Last but not least is budget. First over all is determining what your budget is prior to shopping. Prices in road/tri bikes tend to increase the more specialized the frame design, weight of the material being used, wheels and fancy, technical advances. Do you really need all those bells and whistles though? Be honest with yourself. The last thing you want to do is run out and spend $5k on a bike that just sits in your garage after doing 1 or 2 triathlons - all that hard earned money could have been better spent on an awesome family vacation!

And last but never least, get your butt into a good local bike shop. Find one that seems to be the most customer oriented so you are never pressured into buying something that you don't need. And yes, it can be intimidating at first but we've all been there. Heck, I still get shy when I visit my tri shop. These guys and gals are there to help figure out what is best suited for your needs though so don't get upset if they ever talk you down from the multi-thousand dollar ledge. And the most important piece of all? Get fitted! The most expensive bike is useless if it doesn't fit you properly. 

Hope I've been able to give those new to the sport a little food for thought when it comes to choosing a bike to ride in your fav new sport of triathlon. There is so much more available out there on the interwebs. Just take your time and do some research before jumping in. You won't regret it!

What do you ride? Road vs Tri?

Tri Talk Tuesday - Sighting Your Way Through Open Water Swimming

Today's post is about my favorite portion of triathlon - swimming!!

The swim is this week's subject in a new Tri Talk Tuesday link up that I will be participating in with Cynthia from You Signed Up For What?, my blogging buddy Courtney from The TriGirl Chronicles and Miranda from The Cupcake Triathlete - all pretty awesome women with blog names that kinda put mine to shame! So be on the lookout each Tuesday as we tackle a new subject and try to provide you will all kinds of great tips and tricks to this crazy sport!

Ok - so back to the topic at hand.....

Swimming has always come naturally to me. I was lucky enough to grow up in Southern California where you couldn't swing a dead cat (sorry, bad analogy) without hitting some form of water. From a friend's backyard pool to the one at the local park, I was either in the chlorine or swimming with the fish in the Pacific. So much so that I ended up swimming competitively for my High School where I had a fairly successful career, breaking a few school records and qualifying for State Finals three years in a row. I've also been a lifeguard and swim instructor, teaching babies from 6 month old babies to adults, as well as coaching my first team right after college. From then on I took about a 10 year break from the sport (child, career - you know, the important stuff) before joining my local Masters swim team here in Oregon.

So, what does all of this mean for my triathlon endeavours? As the swim tends to be the the hardest and most certainly scariest (open water, constant fear of something touching me etc.) portion of a Tri, I am hoping to pass along some useful tips and tricks that might help those of you who are still in that gray area of terrified and comfortable.

There are SO many particulars to swimming that we can discuss but for today, let's skip some of the basics, assume you already know how to swim and start right out of the gate tackling the process of "sighting" during an Open Water Swim (OWS).

"Sighting", or "Spotting" are terms used to describe the process of staying on track in an open water swim. Not knowing how to "sight" can have you swimming in the wrong direction, wasting time and energy that can be better utilized in the bike and run as well as just plain causing you to freak out! Here are some basic guidelines that should get you started in "sighting" your way successfully through your next, or perhaps even first triathlon swim.

• The swim course for most triathlons (if done in open water) usually runs in a clockwise or counter clockwise direction, starting at one side of the beach and ending at another. Buoys are placed out in the course to help guide you through. Some races, usually Olympic distances or longer may even have you doing two laps of the same course. Meaning you finish your first lap, reach the shoreline and run to the start once again to finish the next lap.

• First things first - in order to feel more comfortable with the distances between each buoy and the overall swim, I would highly suggest checking out the course ahead of time (race directors usually have the buoys set up the day before) if possible. You might even have the opportunity to jump in and at least get comfortable with the conditions. (i.e. calm and smooth allowing for easy "alligator" sighting, or rough and windy which will require much more effort in pulling your head up and getting your eyes on the prize)

• So it's game day, what next? After the chaos of the start (we won't even go into how frustrating this can be) and spending the first 100/200 yards either kicking or pushing others off of you ("Gee, this open water swimming thing sure sounds fun, Rebecca!!"), find an "open" space and settle into your swim rhythm. 

• Assuming you are swimming freestyle (or front crawl) and side breathing, take between 5-10 strokes. The amount of strokes depends on your comfortability level but let's pick 8 for this example.

• For basic sighting used in most cases, especially rough waters, at the end of the breath on stroke 8, look forward (just above the water line) and search for, or "sight", the first buoy just before you put your head back in the water to breathe out. This should be one continuous smooth movement - easier said than done, I know! It also helps if you can master bi-lateral breathing (rotate breathing on both side of your body) as this will allow you to sight on either side which can be very helpful if water conditions aren't conducive to just the one side.

Example: At the end of his side breath, he is sighting the next marker

• On the breathes, if you notice that you're heading in the wrong direction, re-align yourself!

• Keep moving so that others behind you (who may very well be drafting off of you) don't slam right into you.

• Speaking of drafting - be very careful in not relying on doing this as the person in front of you may not necessarily be the best "sighter". The last thing you want to do is blindly follow someone off course and not realize it until you're 400 yards outside of the pack.

• Upon reaching the first buoy you may need to lift your head up more frequently in order to ensure you have rounded the correct side and are now going in the right direction towards the second buoy.

• Once you have rounded the first buoy, take your 8 strokes and and "sight" the second buoy.

• Continue this pattern until you've passed all buoys and are now "sighting"for the swim exit on the beach. Usually there will be large markers on the beach giving you something easy to search for.

• Swim as far as you can onto the beach. Running in deep water can be exhausting and depending on the body of water can contain sharp rocks that may lead to cuts and bruises (I know this all to well cutting a 2" gash into the bottom of my right foot after the swim portion of my Oly last year!)

I also wanted to mention one more style of sighting, the "Alligator" method - my preferred method if water conditions allow. In smooth waters, Alligator sighting might be a better option for you. In this situation you are lifting your head out in front of you just enough to get both eyes out of the water (nose and mouth still under) to scan your next next buoy/marker. It can be a little tricky though as lifting your head too high can cause fatigue and may also cause you to drop your hips and legs - so be careful and practice, practice, practice!!

 Alligator example: eyes peaking out just enough while keeping both his nose and mouth under the water

Either of these methods can be practiced in the pool during your regular swim sessions. As my first OWS swim gets closer, I usually take about 500 yards of my scheduled training session to focus mainly on sighting. Of course it makes the process a lot easier in a pool as you will have lane lines to help guide you BUT the method of closing your eyes while under the water and only opening them when you come up to sight definitely helps. 

At the moment I am still laid up from doing any swimming of my own due to last week's bike accident but hope to be back in the pool by sometime next week as I miss it so! In the meantime I hope this info will be useful for some of you and know that I am here for any of your swimming (open water or not) questions and/or concerns. Just hit me up!

What are some of your biggest concerns regarding the swim?

Are there any trips or tricks regarding "sighting" that been the most beneficial for you?