Stress + Recovery = Fitness Gains
When it comes to training for a triathlon (or run race or ANYTHING), stress followed by recovery equals a stronger and fitter athlete. As such, stress needs to be managed throughout training in order to reap results. However, stress is not mutually exclusive to “training stress” and therefore many age group athletes screw this up.
Performance Testing for Triathlon Training
Regular performance tests within triathlon training are a critical piece to any training program. It doesn’t matter what the sport or activity you are trying to improve, the old adage holds true, “what gets measured, gets improved.”
In our first article on this topic, we discussed the importance of testing within triathlon. We briefly covered:
Here’s the direct link.
We will now discuss how we use the data from the test results and how you can do the same.
Hiring a triathlon coach is becoming more and more common among triathletes. There are a ton of considerations and a lot of options when deciding who to hire, but one is most important. THE most important component in triathlon coaching is the COMMUNICATION between coach and athlete.
If you’re coach is a good communicator you will do well. If she’s an exceptional communicator, you’ll do REALLY well! It’s not just about the coach telling the athlete what to do. A good coach makes time for their athletes, encourages communication and listens to their athletes.
How is Your Swim Pacing & Control?
Want to Be a Triathlete?
From the outside, triathlon can be intimidating, but in reality the sport is the combination of 3 activities most of us did as kids. Below you will learn what it takes to be a triathlete.
Technique in Triathlon is Key! (continued)
By now you know why technique in triathlon is important. You also know what you must do once technique flaws are identified.
In the final part of the series we will address 3 more technique mistakes triathletes make and how to fix them. If you missed part 1, you can check it out here. And if you missed part 2, you can check it out here.
Technique in Triathlon is Key! (continued)
As a professional triathlon coach who regularly works with athletes 1 on 1 to improve their technique and form, I have seen a lot. I have also come to realize in many cases athletes don’t know what they are doing is incorrect. This is because they were never told how AND why they should be moving differently. In other cases, athletes know they are doing something wrong, but can’t figure out what or how to improve it. Either way, it needs to be corrected and it will make a big difference once it is.
In part 2 of this 3 part series will continue to examine the most common technique mistakes we see among triathletes and how to fix them. If you missed part 1, you can check it out here.
Champions Are Made in the Off Season
Are you ready for a break through year?
A great year of racing starts with what an athlete does in their off season.
Regardless if you’re in a position to win your next race, continual self improvement is one of the driving factors that keep many triathletes motivated. There’s not much more satisfying then setting a new PR or completing a longer distance triathlon for the first time.
The off season is the perfect time to set yourself up for success come next year. Quite simply, there’s no pressure of an immediate upcoming triathlon you want to do well at. This provides you and your coach with a great deal of flexibility in your training schedule to make significant improvements and yield serious results for next season.
Below we will discuss a few ways you can take action and make the most of your off season.
Technique in Triathlon is Key!
Fitness is important, but proper technique is key to maximize the fitness you have. It also helps to reduce the risk of injury.
As professional triathlon coaches, we regularly work with athletes 1 on 1 with the goal of improving technique.
Below you will find a few of the most common technique mistakes we see and how you can correct them.
It is very important to note, in in order to permanently correct any of the elements below, it will take many reps of focusing on the one thing you are looking to improve.
If you try to do more then one thing at a time, you will not accomplish anything.
Stay patient and remain focused. Before you know it, it will become second nature.
Did you just have a bad race?
Congrats and welcome to the club.
Bad races happen to everyone occasionally. However, if you manage this unfortunate experience properly and stay motivated, there’s a good chance it will be the precursor to your next PR.
That being said, stop sulking and stop making excuses. Pick your chin up and put on your game face. Below we will go through a process to help you learn from your bad race, stay motivated and get you on track to PR your next race.
Why am I NOT getting faster?
As a professional triathlon coach, this is a question I am often asked.
Athletes usually see serious performance gains the first 1-3 years in triathlon. The constant improvement makes racing a ton of fun. Then their performance plateaus.
Below we will discuss 6 reasons why you may not be getting faster and how you can break through and continue improving.
Will you be race ready?
A proper taper is one of the keys to a great performance. It is the final piece to the puzzle as it relates to training for a triathlon (or any race). If executed properly, the taper phase will allow your body to heal up, absorb fitness and be fresh for race day.
Have you ever finished a race and felt like your results did NOT reflect your current fitness and overall training efforts? Below we will discuss what, why and how to taper like a pro.
What Gets Measured, Gets Improved
RTA coached athletes are regularly scheduled to undergo performance testing. Tests in each discipline are incorporated into their triathlon training program. These tests are a critical part of triathlon training. They help measure progress (or lack there of) and allow us to reset training parameters for workouts. Ultimately the results closest to race day help us establish a realistic race execution plan with pacing strategies & time goals.
Needless to say, no triathlete or cyclist enjoys getting a flat tire while riding or racing on their bicycle. Sometimes it’s just back luck, but other times it can be prevented.
Here’s a simple precaution you can take prior to riding to help reduce the risk of getting flatting. It takes 2 minutes. This is especially a NO BRAINER before EACH RACE
At RTA Triathlon, private swim instruction is by far the most popular among triathletes interested in 1 on 1 coaching sessions.
Over the years we have helped 100’s of triathletes become better swimmers. We have worked with complete beginners up through USAT All Americans. Everyone has room to improve, … if they want to.
Below we’ll offer a few commonalities we have seen over the years among athletes looking to become better swimmers… and how to accomplish this in the least amount of time possible.
Swim,… bike… AND run training!?!? And work! And Family! AND everything else in life! How the heck does one manage all of this? Welcome to the world of being a triathlete. ;)
Triathlon training can certainly be a plate-full for most people, BUT IT CAN BE DONE. Below we will discuss considerations you should make prior to the start of training as well as strategies to better manage the time you do have and how to maximize it.
First time triathletes as well as those stepping up in distance (olympic, IRONMAN 70.3® or IRONMAN®) often have trouble figuring out how to fit the training into life.
Triathlon and Swimming
It’s no secret that swimming is a major barrier to the sport of triathlon. Perhaps you can “swim,” but swimming laps isn’t as easy as you thought. Simply getting from one end of the pool to the other may be exhausting for you. This is common among beginners.
For those brave enough to step outside their comfort zone and decide to learn how to swim… LAPS… it takes a lot of practice and patience, BUT it CAN BE DONE.
One of the many great features of Training Peaks is you can upload your completed workout files within your online training log. This allows you and your coach to review and analyze the completed prescribed workout.
It also provides a bit of accountability for the athlete.
If you own a CompuTrainer, here’s what you need to do to upload your data on Training Peaks following your workout. (Note: This will be for the RacerMate One software – pictured below).
1. Open RacerMate ONE software
2. Click on “Options” at the bottom of the screen (if you’re not already there)
It’s All Perspective
by: RTA athlete, Liz Urtecho
Over the past 3 weeks I have had the opportunity to reflect on my Ironman finish, what it meant to me and how I will go forward in the sport. I was finding myself getting caught up in the results, analyzing every split, and coming up with new and improved nutrition strategies. I was planning for the next race, my training/racing plan for 2016 and the 2017 Ironman. I was looking forward to my next BOOM!
by: Kim Kendra, camper (front & center above)
KYAH Florida Training Camp Recap: This was my first triathlon camp. I really had no idea what to expect or what I was in for. As per the Ridgewood Triathlete website KYAH (pronounced KAI-Ya!) stands for Kick Your A$$ Hard! It’s heavy volume multi-day training in swimming, biking and running where campers come away with increased confidence in training and racing potential. Sounds good, right?!
I’ll keep it simple-ish and break things down into accommodations and travel, training/workouts/lectures, fun factor and overall KYAH Triathlon Training Camp experience. I’ll rate each part 1 to 5 with 5 being the best experience.
Your season has ended, you’ve (hopefully) taken a little time off and the holiday season is quickly approaching. This can only mean one thing. The triathlon preseason is here.
Think of the preseason as a new beginning and prime opportunity to start working toward your goals for next season. Are you going long for the first time? Do you want to set a new PR or land on the podium? Below are a few things you can do to prepare for excellence.
“Would you tell me, please, which way I ought to go from here?”
“That depends a good deal on where you want to get to,” said the Cat.
“I don’t much care where–” said Alice.
“Then it doesn’t matter which way you go,” said the Cat.
“–so long as I get SOMEWHERE,” Alice added as an explanation.
“Oh, you’re sure to do that,” said the Cat, “if you only walk long enough.”
I want to lose 10lbs, 20lbs … 50lbs this year. I’m going to floss every day. I want to run a half marathon (or maybe a FULL marathon). I’d like to do a triathlon. I want to get “faster.”
At the beginning of every year lots of people set “resolutions” or goals. Often times these resolutions have something to do with health or fitness. Some are realistic and others, … not so much. Health clubs are always PACKED for January and February. By March, it’s no longer difficult to find a parking spot as many New Year’s resolutions are short lived. Below I will take you through 3 keys to stay on track and help accomplish your goals. Let’s make this year YOUR BEST EVER!
Today, youth triathlon is where it’s at as kids are to running to the sport at a swift rate.
USA Triathlon (USAT) has made youth development a priority as triathlon is currently the fastest growing sport in US Olympic Movement. The explosion of youth triathlon and the sport in general has picked up so much steam that it was recently approved by the NCAA to become a an emerging Division I sport for women, creating new opportunities within the Olympic pipeline for student-athletes. If all goes well, one would expect a Division I status for men will soon follow.
Over the last few years Youth Triathlon, categorized by kids ages 7-17, has taken off at an incredible pace. With the explosion in youth triathlon, Ridgewood Tri Athlete (RTA) decided to launch an Intro to Triathlon program for kids. The idea was to introduce the kids within the community to triathlon and a healthy life style in a fun and enticing way. The goal was to get 15 kids to sign up for the program, but that didn’t happen. Instead, RTA had over 50 kids register for their first Kids Triathlon Training Program – “Intro to Tri” – and it proved to be a HUGE success!
The success of the program should have come as no surprise as the landscape of youth triathlon continues to explode among our kids.
Race day is quickly approaching and you’ve been doing your best to train and prepare for what will be a memorable day. If this will be your first triathlon, you may be trying to figure out what the heck you should wear on race day. If you haven’t thought about it yet, now is a good time to start. Deciding what to wear can be daunting, but it doesn’t have to be. If you follow our guidelines below, you will be well on your way to looking good and feeling great during your triathlon.
Learning and practicing proper run form and developing run economy will serve all endurance athletes well. Beginner to professional – this is one of the best ways to run stronger and longer while reducing the risk of injury.
Most athletes new to the endurance arena, namely runners and triathletes, overlook or discount the importance of learning the fundamentals of running. I suspect this may be the case for several reasons, but quite simply, humans are land animals.
When we want to run, we run. Unlike swimming, where proper form has a major impact on forward movement and successfully swimming, you can easily fudge running for at least a mile or two