An interesting day at the Tri Shop

Tri Shop in Plano hosted a full day of triathlon talks last Saturday. I decided to joint their group ride in the morning too and make a full day of it.  I joined with the faster of the ride groups and it proved exactly that - average speed of 20.4mph on the ride in windy conditions with a few gentle hills thrown in for good measure.

I'm going to summarize the notes I made during the day.  These are only the points I picked up that are particularly useful to myself.

Running

Practice improved arm position by hooking thumbs into arm holes of a vest - aim for 90 degree or less arm bend.  Drive arms back rather than forward.  Try to achieve a high knee lift.  Correct forward lean is where heels would just try to leave the ground when standing.  No arm movement across center line of chest.  Keep hands neither too tightly clenched nor too lose - relaxed.

A drill to improve cadence.  Standing, lift a leg straight up into "flamingo stance". Start by doing with just one leg.  When proficient, do both legs rapidly alternating.  Practice two or three times each day and do as part of running warm up.

Recovery

You can only train as much as you can recover from.

Need to create a recovery plan as part of your training plan.  Each workout requires up to 36 hours to fully recover (and age increases recovery time).  You should only do one hard training session on swim, bike and run in any week or training block.  Training does not necessarily have to be planned in week long blocks.

Swimming easy is good active recovery as it is non-weight bearing.  Especially think about swimming easy on Mondays after long weekend training workouts, but without any speed work.

Ice!  Use ice religiously as "injury prevention" and rapid recovery on any sore spots, e.g. while watching TV.

Action: Always plan an easy swim on Monday

Avoid training in the 'grey area'.  Training intensity should be either hard or easy.  Easy training builds fat-burning efficiency.

One of the first signs of over-training can be a change of diet or excessive cravings (particularly for sugary foods).  This is a sign that more recovery is probably required.

Off Season Training

"You are what you are when no-one is watching."  Triathlon is one sport with three disciplines, not three separate sports.

Phase 1 - Base training should focus on the following: long, aerobic, strength.  Aerobic training should be at a level where you can hold a conversation.  If you can't then you're going too hard and are burning carbs.  Should be 85% or less than aerobic threshold.

VO2 testing will help you to understand your anaerobic rate and calorie burn rate.  Plenty of places in the area can do this.

Action: Find somewhere to do a VO2 test.

Phase 2 - King of the hills.  Run on trails!  It provides a more interval style workout, improves lactate tolerance, leg strength and makes you a more efficient runner.  Also, you can't heal-strike on a trail.  Also during the colder months it keeps you away from the wind and cold.

Action: Plan in one trail run per week

Hit the weights!  Get stronger through the off season.  At least three times per week.  Also, yoga is a great core power developer.

Action: Plan in additional weight workouts to make three per week.

Swimming

The best swimming equipment to use:

- Tyr paddles (large).  Promotes the high elbow catch.  Should be used for 10-15% of workout.
- Medium strength resistance band (Target, $11).  Use to practice high elbow catch by bending over and imitating swim stroke pull with each arm.  Do three times daily and after each swim workout.
- Two swim caps. Promotes buoyancy. Stops goggles from being knocked off.  Less drag.
- Wet suit. Always wear one if you can.  Always full sleeve.  Tyr Hurricane are good. (I have an ex-rental Zoot that works just fine for now).
- Rinse ears out with alcohol.  Helps avoid swimmer's ear.

Drills

Practice 200-400 yards of side kicking each workout.  Then also with one arm pulling with other arm outstretched.  Promotes swimming on side rather than "flat swimming".

Practice a 2 second stretch out per stroke.  Promotes a slower more efficient stroke.

Always press out each stroke in full.

Triathlon Training Objectives for Ironman 70.3

Overview

I am predominantly a self-trained triathlete and not directly attached to any team at the moment.  Part of the challenge and fascination of the sport for me is the intellectual challenge of building a training plan.  I though it might be useful to describe my approach, objectives and high level training plan.

Key Objective: Complete the Ironman 70.3 New Orleans in under five hours.

Secondary Objective: Achieve age-group podium places in at least one sprint and one olympic triathlons in 2014. (I have never been on a podium in any sport).

Long Term Objective: Complete a full Ironman distance event during 2015.

Longer Term Objective: Qualify for Kona before I am 50 (i.e. by 2020)

Training Challenges

Improve running speed and distance significantly - running has been my Achilles Heel in triathlons.  My swim times have been average, my transitions are average to poor, my cycling is in the top 10% of overall but my running is slow.  I've never been a long distance runner and have not found it a natural activity.  My physique does not lend itself to me being a long distance runner either - but I do believe that with sufficient commitment to training and technique improvement I can be significantly better.  After my last Olympic tri, I decided to refuse to be a 10+ minute per mile runner in races and training.  My faith in my ability to improve was sealed when, at the peak of my fitness this summer I clocked at 25:08 5K time in a race.  I surprised myself as well as those waiting for me at the finish.  I CAN run ... And for Ironman 70.3 I need to be able to run fast for a lot longer than I ever have.

Improve open water swim confidence and speed: although I've always been a swimmer, since an early age, I've not been a long distance swimmer and was always a far better backstroker than any other stroke.  My open water swims have been dogged by confidence and that panicky feeling of being alone out in the middle of a lake, resulting in lots of breaststroke.  I know I'm better than that - my times in the pool show it.  So I need lots of focus on translating that ability into the open water.

Continue to improve cycling power and efficiency: I'm built to be a great time trial cyclist - I feel natural on the tri bike and my times and power have continued to show improvement.  But there is still massive room for improvement.  While this is important to improving bike splits, it's also key to making sure I am in better shape for the run.

Improve Technique in all areas: In addition to regular training plan, incorporate swim, bike, run, transition and nutrition technical improvement initiatives.

Ironman 70.3 Race Objective

To complete the Ironman 70.3 New Orleans race in under five hours I need to do the following including comparitive % ranking from the 2013 race:

- Swim: under 0:40:00 (33.6%)
- T1: under 3 minutes (19%)
- Bike: under 2:24:00 (1%) - 23.3mph, approx 230 watts threshold
- T2: under 2 minutes (20%)
- Run: under 1:50:00 (24.5%)

Total: 04:59:00 (12.7%)

Top 10 - 4:53:00 or better, mostly by improving run and swim times

High Level Plan

Complete the Hotter'N Hell 100 mile ride in under 6 hours - COMPLETE!  

Run a half marathon in under two hours, stretch target: 01:45:00 - run-specific training in progress.

Maintain cycling, swim and strength base while training for half marathon (to Dec 8 2013)

Initiate 70.3 training plan from Dec 10 2013 to race on April 13, 2014 - beginning at 15 hours per week rising to 30 hours per week prior to taper.  Refine plan personalization before Dec 10.

Build objectives and implementation plan for technical skills improvement in swim, bike, run, transition, nutrition.

Building a 'budget' tri bike

Over the last two years since I decided to become a triathlete, I've been building up my tri-bike on a budget.  I'm pleased with what I ended up with now that it's complete so I thought I'd share my approach.  Many new triathletes cannot justify dropping several thousand dollars on a carbon superbike, and I'll show that it isn't really necessary.

Objective

My tri-bike and training setup had to eventually have the following features:

- tri-specific base bike (not a road bike conversion)

- power meter & computer

- race wheels

- stationary trainer

- comfortable seat

- plenty of on-bike storage for nutrition and fluids

- tires

The Bike

I was fortunate to find the last Cervelo P1 at my LBS and it was a 54cm Medium frame which fit me perfect.  It was on clearance and I snagged it for $1300+tax.  The frame is aluminum with carbon forks and weighs not much less that the base Cervelo carbon bike, the P2 with much of the same equipment (mostly Ultegra parts, Dura-Ace shifters, Vision aero bars).

I see little point being a weight-weenie on a tri bike, especially in Texas where roads are flat or gently undulating.  Plus, when I started training I was well over 230lbs so there was zero value in lightweight bike parts when I had so much bodyweight to lose. Having lost around 40lbs from where I began, my bike effectively weighs nothing.

Power Meter

Many coaches promote the advantages of training with power.  But power meters are eye-wateringly expensive.  CycleOps Powertap is probably the most cost-effective.  I patiently watched Craigslist for months and eventually found a wired PowerTap fitted into a Stan's No Tubes Alpha 340 rim, that had been built up at my LBS that a guy was upgrading from. $270.  However, the little yellow computer gave up very quickly.  I found a replacement at Wheelbuilder.com for $100 but unfortunately the wired computers they stock don't support the heart-rate strap that the original one did.  Never mind, I'll live without it.

I can't stress how much the power meter has helped me train and race.  I know exactly how I'm improving (regular testing) and exactly how hard I'm going in races.  While I'm only a mid-pack triathlete, my bike splits are regularly best in AG and top 10 overall.

Race Wheels

You can spend a small fortune on race wheels.  But can you get close by spending a lot less?  Yes you can.

Firstly, get a set of rear wheel-covers from wheelbuilder.com.  All the advantages of a disc wheel for about $100.  I leave mine on all the time and sealed it to the rim with black electrical tape.  I had an inner-tube blowout and blast an eight inch shard of plastic off the wheel cover but electrical tape fixed that.  They won't last forever but they've done a whole season in-tact.

For the front wheel I've been searching for a HED 3 tri-spoke wheel for around $400.  Used carbon wheels is a minefield (according to my bike tech) so I was really looking for something for sale local that I could get some second hand assistance with, rather than trusting ebay.  In the end I opted for a new Profile Design Altair 80 that was on clearance from a cycle store in the UK for $414, with free international shipping!  Wow.  Less than used ones are selling for on ebay!  Be patient.  Seek out a bargain.

Stationary Trainer

CycleOps Mag Trainer.  Paid full price. Worth every penny.  No need for the more expensive ones with handlebar mounted adjustment.  Also, get the rubber mat and bike thong, indoor training is a sweaty business.  Sufferfest make excellent tortuous training videos.  Oh, and get a rear indoor trainer specific tire.

Seat

I tried getting used to the hard seat that came with my bike but eventually gave a Profile Design cushioned tri-specific seat a try and haven't looked back.  Got it on clearance too.  The right seat is important especially as you up the time and distance in the saddle.

On-Bike Storage

Profile Design Aerodrink system.  You can fill it up from water bottles and you can drink whenever you need to.  Torpedo mounted bottles might be more aero but I love not having to move to drink.

XLAB Rocket Pocket bag - tucks behind my stem, improves aerodynamics, holds plenty of gels, an inhaler, tire levers and it's insulated to keep stuff cool.  

Two-bottle behind-the-seat bottle holder.  Can't remember the brand but it's made of metal so not lightweight.  However, I heard carbon ones have a habit of launching bottles like bottle rockets when you hit bumps in the road.  Even this one took some experience to avoid problems.  I eventually opted for left- and right-handed Specialized cages and only Specialized water bottles that fit very firmly into the cages.  The holder also has a small toolbag that holds a (lightweight) tube, the 90 degree pump adapter to inflate the rear tire with the wheelcover on, and a small multi-tool.

SaltStick dispenser.  Tucks neatly into my cockpit. These are design to slot into the end of your aero bars but my Vision bars don't have removable end-caps so it neatly velcros to the aero bar instead (fasteners and mount come with the dispenser).  Holds up to five saltstick capsules.  Good for about four hours of riding for me.  When I move up to Ironman distance, I'll be adding a second one.

Tires

Bike came with Vittoria Rubino Pro Slick tires, which were OK but I've since switched to the Continental Attack/Force pairing (22mm front, 24mm rear) which I adore.  Will probably switch to Gatorskins for the winter. 

Further additions

I'll be adding rear cassette to my original rear wheel (Shimano R500) and putting the training tire on it, so I have a whole rear wheel for indoor training rather than having to change tires all the time.  Currently looking for a bargain.  It means my indoor training will not be done with the power meter but I find power pointless for indoor training.  I'll also get a set of front brake pad holders to make changing between carbon and non-carbon pads quicker and easier.  Bar tape I replace every year.  New tape always makes the bike feel like new.

Oh yes, and when funds allow, I'll be adding a road bike to the stable, for group rides.