TriDot_2016_1116_Blog

The Top 3 Points to Consider in Your Triathlon Race Strategy: Swim Strategy

Part 2 in a 3-part series. In the first entry of this blog series, we introduced the topic of pacing. While pacing, especially on the bike and run in long course triathlon, is hugely important, its application is minimized if your day is already over in the swim. You need a solid swim strategy to complement your overall triathlon race performance. While the swim is always the shortest portion of a triathlon, its importance is well warranted. You can’t win in the swim alone, but you can certainly lose in it. How you train for and execute in the swim leg can affect the rest of your race. By utilizing the best swim strategy for YOU, exiting the lake ramp…
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The Top 3 Points to Consider in Your Triathlon Race Strategy: Pacing

Part 1 in a 3-part series. Toughness is a quality required in all endurance sports, but triathlon necessitates a little something extra. And that something extra is gumption. To be a triathlete you need to be shrewd, resourceful, and strategic. A laundry list of tactics is available in the bank of triathlon knowledge to maximize your triathlon race. What are the top three points to consider in triathlon race strategy? Let’s narrow it down to these invaluable topics of interest: Pacing Swim Strategy Nutrition. In today’s blog, we’ll look at pacing. Pacing in a triathlon, regardless of distance, is perhaps the single most important aspect of triathlon race strategy. Much like weekly training, your level of intensity exerted during the…
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Where’s Your Triathlon Race Focus: Beating Your PR or the Competition?

Triathletes are pyromaniacs. They need fire. They need passion. The best fuel for their burning flame is a competitive drive. However, what differs from one triathlete to another is where that competitive drive is directed. Is it against yourself or against others? There will always be a place for those who merely want to get in shape, but if you’ve found your way to a website dedicated to triathlon coaching, chances are your ultimate goal is to go faster. That means your racing focus is probably to either improve your PR or beat the competition. Or both! If your triathlon goal is solely dedicated to beating your PR, then that will affect how you race. A focus on bettering your…
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The Importance of Staying in Your Triathlon Bike Aero Position

There’s nothing quite like taking the Maserati out for a casual Sunday drive. That’s what I bought it for after all. You know, something to have so I can scope out the local Farmer’s Market. Something to slow things down. A car for the lighter things in life. Perhaps my purchasing decision sounds silly to you. And it should. You don’t buy a Maserati to go Sunday driving. You drive a car like that to go fast. Likewise, you don’t ride a triathlon bike to sit up and enjoy the scenery. Doing so defeats its purpose. You ride a tri bike to be aero. Saving time against the elements is what it was designed for. When you’re not in the…
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3 Points to Keep Top of Mind for a Top Triathlon Experience

If you’re still early in your triathlon experience (and even if you’re not), there are three key points to always keep top of mind in trying to create a positive race day experience: 1. Open Water Swimming is Different than Pool Swimming Understandably, many new triathletes find open water swimming to be intimidating. When you go from a defined lap area with clear water and a solid black line for guidance to murky waters with hundreds of others around you, it’s bound to rattle nerves in even experienced triathletes.  One of my biggest pieces of advice to new triathletes: Practice open water swimming. It sounds so simple, but it’s amazing how many athletes begin an open-water swim triathlon without ever…
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Three Key Points to Consider on Triathlon Race Day

There may be no worse feeling than the morning of a race. Nerves, fear, and an indescribable queasiness paint the picture for most of us on our way to T1 for final pre-race preparations. How do we combat the deep anxieties and use our accelerated rush of adrenaline as an advantage?  You’ll want to consider three key points on triathlon race day: have a solid race morning nutrition and gear check plan, warm-up effectively, and train your mind to be mentally sound and strong. 1. Race Morning Nutrition & Plan Execution When it comes to triathlon, a plan is always a good thing. This extends to your gear set-up and nutrition the morning of the race. Always have your race…
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Mental Training for Triathletes

When preparing for a triathlon event, you wouldn’t wait until race day to prepare your legs, lungs, heart, or even your gear. So why ignore and neglect your mind?  In fact, some athletes might argue that preparing your mind is more important than your physical preparation, especially when it comes to long course triathlons, such as IRONMAN. The truth is, the most physically fit athlete can easily be derailed on race day if mentally unprepared. Many athletes think of mental training as pushing their physical limits by mentally blocking out pain or ignoring the desire to ease up or stop. This is, of course, a part of mental preparedness; however, mental training goes far beyond this concept. Techniques and practices…
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The Triathlon Swim: 3 Key Insights Part 1 – Start Position

“In triathlon, you can’t win in the swim by itself … but you can certainly lose in it.” Its been said before and whoever coined the phrase was on point. The triathlon swim may be proportionally the shortest leg of the race (especially in long course triathlon), but that in no way discounts its importance. Your open water start to the challenge ahead can either be a catalyst to a fantastic day, or a saboteur robbing you of everything you’ve worked for before it hardly even begins. For this reason, no triathlete should take the swim lightly. Swim training is important and so are the undeniable factors present in open water triathlon swims. Today we begin a series dedicated to…
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Mastering the Triathlon T1: Part 3 – Ride On

You’ve gone from water to land quickly and effortlessly, stripped off your wetsuit and located your bike. If all has gone as planned, you’re reoriented and gaining physical and mental momentum. It’s time for a smooth mount and start for the longest leg of your triathlon. There are three key points to consider in this execution: 1. Get an Efficient Mount Once you’ve donned your helmet and glasses, you can’t mount your bike immediately. Unless being penalized serves as motivation. Instead, you’ll need to move from the transition to the mounting area pushing your bike in a methodical, but brisk, pace. Your best position likely depends on whether you’re right- or left-handed. But positioning one hand on the bike seat…
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Mastering the Triathlon T1: Part 2 – Transition Area

When you’re out of the water and surrounded by hundreds of slippery, slightly disoriented, emotionally-heightened athletes in various stages of control and orientation, your “go to” stabilizer will be your T1 plan. Your plan should quickly, efficiently and smoothly transition you through T1, converting confusion and chaos to transition efficiency and shaved seconds off your race time – while also providing a mental edge. Preparation The best way to accomplish a successful T1 on race day is to prepare, prepare, prepare. Having already packed your racing bag with gear and nutrition a few days before, it’s equally important to methodically place everything you need precisely where you want it in the transition area. Well before the race starts. Most importantly,…

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