Triathlon is a sport that demands the utmost from its athletes, blending swimming, cycling, and running into one grueling, exhilarating challenge. For those dedicated to this demanding sport, finding ways to enhance performance and speed up recovery is crucial. That's where the transformative power of medical massage therapy comes into play, offering a range of benefits tailor-made for the triathlete. Here are 5 ways that medical massage can give you an edge for your next race.
1. Muscle Maintenance & Metabolic Waste Management: Keeping the Engine running smoothly
In the world of triathlon, muscle tightness is a frequent, unwelcome guest. Training intensity often leads to microscopic muscle fiber damage, manifesting as delayed onset muscle soreness (DOMS). Medical massage therapy steps in as a crucial ally, utilizing specialized techniques to enhance blood flow, relax muscle tissues, and reduce over-contraction. This intervention not only soothes aching muscles but also expedites muscle recovery, keeping triathletes in peak form. Training also generates metabolic by-products like lactates, which can lead to fatigue and muscle aches. Massage therapy accelerates the removal of these wastes by stimulating the lymphatic system. This quick elimination reduces pain, fatigue, and swelling, enabling a faster return to training, crucial for maintaining a rigorous triathlon schedule.
2. Accelerated Recovery: Bouncing Back Faster
After pushing their limits in a big race or a heavy training block, triathletes need a quick turnaround for recovery. Massage therapy plays a pivotal role here, easing muscle soreness, improving circulation, and aiding the repair of workout-induced micro-tears. This not only reduces joint and muscle pain but also prepares the muscles for their next endurance test, healthier and more resilient than before. Learning how to align your massage treatment plan with your training and race schedule is central to optimizing the outcomes of this benefit of medical massage.
3. Injury Prevention and Pain Management: Easing the Aftermath of Intense Training
Intense workouts can lead to muscle fiber micro-tears, causing inflammation and pain. Massage therapy counters this by reducing the buildup of inflammation-causing cytokines and stimulating mitochondrial biogenesis for cellular repair. This dual action not only relaxes tendons, joints, and muscles but also blocks pain signals on the nervous system level. These benefits also serve an additional purpose of reducing sports related injury risk by decreasing forces exerted on fatigued muscles by adjacent tissues, and improving mobility. This “pre-hab” provides much-needed relief and sets up the rigorously trained triathlete for success.
4. Mobility: The Secret Ingredient for Peak Performance
Mobility is a necessity for triathletes. Techniques like deep tissue massage, proprioceptive neuromuscular facilitation (PNF), and myofascial release target specific muscles and connective tissues, enhancing blood flow and reducing muscle tension. Which in turn improves mobility and range of motion, translating directly into better performance across all triathlon disciplines, from longer, more efficient swim strokes to a more effective cycling downstroke.
5. Enhances Focus and Reduces Stress: Maintaining mental health after high-intensity training
Despite the intensity of sports and deep tissue massages, both can induce a state of relaxation. Massage therapy is well documented in reducing stress and anxiety, lowering blood pressure, and improving mood. These outcomes can lead to better focus while training and reduce the risk of burn out for the over trained triathlete. Consistently taking advantage of these mental health benefits are sure to improve physical performance in training and races.
Customizing the Approach: A Synergy with Your Training Regimen
The effectiveness of massage therapy isn't one-size-fits-all. It requires customization to align with each triathlete's unique training plan, goals, and physical needs. Regular, tailored massage sessions as part of a periodized training plan yield the best results. Whether it's a deep tissue massage for specific concerns or a general flush during heavy training phases, the key is a collaborative approach between the athlete and therapist.
Conclusion: An Indispensable Tool in the Triathlete's Arsenal
Embracing medical massage therapy isn't just about indulging in relaxation; it's about investing in performance and longevity in the sport. By integrating regular, specialized massage therapy into their training regimen, triathletes can look forward to enhanced performance, quicker recovery, and a reduced risk of injuries, ensuring they remain at the top of their game.
As you gear up for your next race, consider incorporating medical massage therapy into your routine. It's not just a luxury; it's a necessity for those striving for excellence in the world of triathlon.
Author: Isaiah Duff LMT, Owner of R&R BodywoRx
Mach Apparel and R&R BodywoRx collaborated to bring this insightful piece to triathletes.
Sources:
https://pubmed.ncbi.nlm.nih.gov/22301554/
https://www.sunrinityhealth.com/5-reasons-triathletes-crossfit-and-multisport-athletes-need-mas
sage-therapy/
https://getactivephysio.com.au/massage-runners-triathletes/
https://bettertriathlete.com/recovery/remedial-massage-benefits/
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In this guide, we’re going to tackle how to set goals that are as inspiring as they are attainable. Whether you’re prepping for your first race or looking to podium your next, we’ve got insights and tips to help you on your journey. From crafting a training plan that works for you to choosing gear that boosts your performance, we’re here to make sure your 2024 triathlon season is not just successful, but also incredibly rewarding.
So, grab your caffeine of choice, and let’s dive into setting some game-changing goals for this year.
Alright, let’s talk goal setting. We all want to kick off the year with ambitions high enough to challenge us, but it’s necessary to keep them grounded in reality. Setting realistic and achievable goals is the key to staying motivated and avoiding burnout.
First off, specificity is your friend. Instead of vaguely aiming to “get better,” pinpoint exactly what you want to achieve. Want to shave a few minutes off your swim time? Or maybe you’re eyeing a longer distance race? Whatever it is, define it clearly.
Now, break it down. It’s great to have a big, audacious year-end goal, but what about the small steps to get there? These are your short-term and medium-term goals, and they’re just as important. Think of them as milestones on your roadmap to success.
And remember, goals should stretch you a bit but still be within reach. Setting the bar too high can lead to frustration, so find that sweet spot between challenging and achievable.
Lastly, make your goals time-bound. Deadlines can be incredibly motivating. So, whether it’s improving your cycling speed by the spring races or mastering a new swimming technique by summer, give yourself a clear timeline to work towards. This is generally pretty easy as they typically coincide with your A, B, and C race schedules.
Setting the right goals now will keep you focused, motivated, and on track to make 2024 your most successful triathlon season yet.
When setting your triathlon goals for the year, it’s essential to understand how each training phase ties into your overall objectives. Here’s a more detailed look at each phase and how it connects to the bigger picture of your goal-setting journey:
Each of these phases plays an important role in your journey towards achieving your triathlon goals. By understanding and respecting the purpose of each phase, you can create a well-rounded, effective training plan that not only prepares you for race day but also keeps you healthy and motivated throughout the year.
Selecting the right gear is more than just a matter of style; it’s a vital component of your training and racing success. The proper apparel can make a significant difference in both your comfort and performance. Let’s break down what to look for:
We understand the unique needs of triathletes. Our range of cycling apparel and racing suits are crafted to support your training journey and enhance your race-day performance. Check out our latest collection for gear that combines functionality, comfort, and style, helping you achieve your triathlon goals this season.
Juggling training for a triathlon with life’s other commitments can be one of the biggest challenges. Let’s be honest, as much as we would like to be, we aren’t professional triathletes so here’s how you can maintain this delicate balance:
Remember, the key to balancing training with life is flexibility and adaptability. Your training plan should fit into your life, not the other way around. By finding that sweet spot, you can enjoy both your triathlon journey and your everyday life.
Keeping the fire of motivation burning throughout your training season and tracking your progress are key to reaching your goals. Here’s how you can stay on track:
The path to your triathlon goals is not always linear. There will be ups and downs, but with perseverance, flexibility, and the right mindset, you can achieve your aspirations.
As we wrap up our guide on setting and achieving your triathlon goals for 2024, remember that the journey is as significant as the destination. The hours of training, the discipline, the sacrifices, and the small victories along the way are what make the achievement of crossing the finish line so exhilarating.
Whether you’re aiming to complete your first triathlon or set a new personal record, the key is to stay committed to your goals, be flexible in your approach, and enjoy the process
We are excited to be a part of your journey. Now, go out there, set your goals, train smart, and make 2024 a year to remember. We can’t wait to see what you achieve and what barriers you break along the way!
Throughout the season, share your journey, milestones and successes with us - #builttobreakbarriers #newmachday
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Once for dirtbags and hippies, VanLife has had a resurgence amongst triathletes, skiiers, cyclists, and the endurance community in general. What better way to experience lots of different places on this speedo-sportin’ earth than to spend a night or two glamping on it? What better way to travel to a race and bring double the gear, even an extra bike if you feel like it?
It was a little pandemic project last year to design and outfit a campervan - a Mercedes Sprinter 2500, 144 wheelbase - with my boyfriend. But where to start on how to build it out? Search for #vanlife on Instagram, and there are nearly 12 million posts! Even #vanlifemood (whatever that means!) has 48,000 posts! It’s overwhelming. I knew we’d take the van to triathlon and cycling races, and I knew we would spend most of the summer sleeping in it during a month-long stay in Colorado, plus a few other road trips from New Hampshire.
While we were really pleased with how the van turned out, some learnings came out of the first six months of VanLife, which included four trips to Colorado, Georgia, Pennsylvania, and Vermont.
We went with a bed-above-the-bike style, so the “garage” below the bed needed to accommodate the longest bike and the highest saddle height. For us, this was not the same bike! My triathlon bike was the longest - longer than a 56” mountain bike - and my boyfriend’s road bike had the highest saddle height. It was worth it to have the bed a little higher than to adjust the saddle height every ride.
We tried every single permutation of order and rearward-facing vs forward-facing, and this was the most efficient use of space for four bikes. The Rocky Mounts quick release attachments were really helpful, as was the sliding tray table.
The van in its natural state.
We thought we’d get one of those pop-up shower curtain tents, but there was never a time when there wasn’t a fence or line of trees we could reverse the van into! We’d open the back doors to 90 degrees to serve as side protection. If it was too cold or inconvenient to shower…
Rinsing after Timberman 70.3.
Just in case.
Two pieces are also helpful when privacy is hard to come by.
We had a portable toilet just in case, and somehow, we never needed it. We always opted for taking care of business in the Cracker Barrels, Walmarts, and grocery store bathrooms (sorry, fellow patrons). It made me really happy that we didn’t opt for a built-in toilet, which takes up a lot of precious space and can be tenuous to clean.
After a ride or after doing laundry at a laundromat or friend’s place, we didn’t have the luxury of hanging things overnight to dry. We strung a simple rope across the van, and hung all of our kit on it (plus on armrests and any hook we could find!)
Somewhere out in Kansas.
I can think of several workouts I had to cut short because I didn’t leave enough time to retrieve all of the equipment…and then you simply have to put it away afterward! The bike has to go back in the garage, with the wheel off (which requires a hex wrench when you have a thru axle). Clothing is sweaty and has to be hung up to dry. Bike shoes have to be put in the shoe storage, as tempting as it is to let them float around on the floor. It gets pretty tedious, but you get better at it!
We cooked on a single induction cooktop, and we often had rice or pasta, vegetables, and some kind of protein in the fridge. When heating up leftovers, we put the food on a tortilla, put it on a shallow pan, and put a lid on it. Once everything was heated up, we rolled up the tortilla - no mess, and no food stuck to the pan! (This trick is not limited to vanlife!)
Whether you want to swim, use the gym, or just have a proper shower, county- and city-run recreational centers were a godsend. I found most of them through swimmersguide.net and never paid more than $10 to swim in all different types of pools. Bring your own towel and low expectations, and you may be surprised!
Employing some of these tricks will advance the most novice VanLifer to an intermediate VanLifer. VanLife forces you to flex your problem solving skills and enjoy living in the present, because, much like your athletic gear, your environment is constantly changing. Just be sure to change with it, and leave the super skinny tires and racing speedo at home.
In order to fully demonstrate how impressive triathlon gear is today, we need to do a quick leap back in time and talk about its evolution.
With the first Ironman race taking place on the island of Oahu in 1978, the technology, equipment and clothing available was exceptionally different than what we see today. The first photo of an athlete on the Oahu Ironman course, back then operating as the Nautilus Triathlon, was taken in 1980, where cyclist Bob Babbitt sported a RadioShack radio on his handlebars, a simple road bike and no helmet in sight.
Over the course of the 1980s, most athletes could be seen sporting a speedo or one-piece swimsuit during the 2.4-mile swim, changing into a pair of tight Lycra shorts, loose-fitting cycling jersey and almost bucket-like helmet for the 112 mile bike course, and sporting an outfit resembling a track uniform for the 26.2-mile run. And thankfully, during this decade, we saw helmets as a regular occurrence on the bike course. PHEW.
As we branch into the 1990s, we see the clothes get tighter, bikes get more aerodynamic and the running gear - well let’s just say, there were a lot of Speedos. During these two decades, the prominence of aerobars grew and with that came the advent of the Time Trial (TT) bike, now the all-but-ubiquitous training and racing choice for the modern triathlete. Additionally, we see the appearance of outfits that start to resemble what we know today as triathlon/aero suits.
During the first decade of the 2000s, the TT bike became the universal racing machine for most long-distance triathletes. With this also came the appearance of some of the first aero helmets, specifically within the higher ranks of Ironman athletes. And while we still see a lot of the same during this decade (think skinsuits, Speedos and one-piece bathing suits), there are several subtle iterations in the gear and equipment that brings us to what we have today.
It is important to mention that, while not seen in the photos from the World Championships in Kona due to warm water temps, the piece of equipment that has changed the most over the past four decades is the triathlon wetsuit. From baggy, heavy and absorbent four decades ago to sleek, minimal and flexible at present, the triathlon wetsuit has undoubtedly seen the biggest changes since the early days of triathlon.
And that brings us to present day - where the outfits are as tight as ever, the helmets are as aero as ever and the bikes are beginning to look more like spaceships than bikes! With both the ITU and IRONMAN circuits, the racing outfits are close to the same. ITU is much stricter with its regulations, however, keeping the skinsuits sleeveless, tight to the skin and with a light chamois for comfort on the bike. In IRONMAN, athletes are much freer to wear the outfit that best suits their comfort level - either with aero sleeves or sleeveless and coming in a two-piece kit or an aero suit.
With most gear only varying slightly in price, appearance and unique characteristics, triathlon apparel companies are constantly looking for ways to set themselves apart. Here at Mach, we have done exactly that - where our price, appearance and unique product features are exceptionally different than other companies on the market. Minimal yet eye-catching designs, eco-friendly and anti-microbial material made from recycled plastic water bottles and gender-specific chamois set us apart from the competition and ensure you are able to break barriers in comfort without sweating your environmental footprint.
]]>We get it, searching for a new bike can be overwhelming. Not only do you have to consider the different brands, components, price ranges and models - but now you also have to decipher the differences between men’s and women’s bikes!? Don't fret, we are here to help. Let’s break down the main differences between the two types of bikes, and whether or not you should consider a gender-specific frame.
The creation and production of gender-specific frames has largely been based on the different anatomy of men and women. With (most) women having shorter torsos, narrower shoulders and wider hips then your average man, several brands have tailored bike geometry to these differences.
Shorter Reach
Adapting the fit to a shorter torso length, many bike companies have released women’s specific bicycles with a shorter reach, allowing the bike sizes to scale more accurately with typical female proportions. With shorter reach also comes the ability to more easily reach the brake levers and shifters without downsizing the entire bike frame.
Lower Stack Height
Lower stack height, much like shortened reach, accommodates for the typical differences in height between men and women. By lowering the stack height, it adjusts the bike geometry according to the average woman’s shorter inseam than men, making a more comfortable ride and more clearance when standing over the top tube.
Women’s-Specific Saddles
Women’s-specific saddles are arguably the most important difference between men’s and women’s bikes. Saddles are the most essential component to comfort on the bike, so having a saddle fitted to your gender and hip width specifically can make a huge difference. Women’s saddles typically are a bit wider (as most women have wider hips than men), have a shorter nose and have an elongated split down the middle of the saddle to relieve pressure on the soft tissue.
Narrower Handlebars
This one is pretty simple - because the average woman has narrower shoulders than most men, women’s bike models usually come with a narrower handlebar as well.
How do I know if I should ride a women’s or men’s bike?
Believe it or not, your gender actually should not be the deciding factor in whether or not you get a gender-specific bike. The decision on which bike you purchase should come down to one simple thing - how the bike frame fits you specifically.
The frame fit is the most critical part of a bike fit - the handlebar width and saddle are two things that can very easily be swapped out for a more personalized fit. The reach and stack height, however, cannot be changed. So, if you try both a men’s and a women’s bike model, you should choose the frame that fits you best and not stress too much about the smaller moving parts.
So, what do you think? Are you ready to get out there and test ride some new bikes? We know we sure are. We will catch you out on two wheels!
]]>While races may not be on the calendar this year, the bike industry is still booming. And, not surprisingly, leaders in the industry are continuing to pump out exciting new technology to help more people ride faster, farther and get stronger.
1. E-bikes galore!
As they simultaneously become sleeker in design and more affordable, e-bikes are changing the landscape of who can ride, where they can ride, and for how long. Despite early upheaval against the e-bike trend, they aren’t going anywhere anytime soon. While barred from most cycling competitions and even from some public access trails, e-bikes have opened the door to more people getting on bikes and staying on them later into life than they normally would.
Providing additional power assistance, e-bikes are leveling the riding field, whether that’s on road, mountain or townie bikes. It increases accessibility by helping new cyclists keep up with their more experienced friends, allowing riders to get on more technical trails, and simply removing some of the intimidation factor of getting into a new sport.
2. Is gravel riding the next road riding?
If you’re a roadie or a mountain biker, chances are at least one of your riding buddies has made the investment in a gravel bike - and are you even shocked? Gravel riding combines the luxury of quieter rides (less cars, anyone?) with the speed of road riding for the ultimate ride experience. And, with the new technological innovations being made on the newest gravel bikes, riding on bumpy gravel roads is more comfortable than ever.
For example, take a look at the most recent version of the Specialized Diverge. With their Future Shock spring loaded headset and CGR seat post, the bike has what is essentially a mini-suspension system - dialed in for ultimate comfort without any major power loss.
3. Will indoor riding + virtual racing be the new mainstream?
As the COVID-19 pandemic has shaken up the racing schedule for 2020, virtual racing has emerged as the best alternative to in-person racing. And what’s more is that, with a lot of major cities on stay-at-home orders, outdoor training has become increasingly complicated, forcing a lot of athletes to their indoor trainers or treadmills.
While not an ideal situation for most athletes, it has presented an excellent opportunity for a different kind of racing. Providing a safe space for sparking the competitive spirit, platforms like Zwift and IRONMAN VR are offering a variety of weekly and monthly international competitions for their subscribers.
4. Tubeless makes the move from mountain to road.
Tubeless, while widely used in the mountain biking world, has only recently made its appearance in the road scene. Tubeless made its first major appearance in road riding with Fabio Jakobsen winning the fourth stage of the Tour of California in 2019 on tubeless tires, and the UAE Team Emirates riding tubeless in the Tour de France later that year as well.
Boasting advantages like flat prevention, increased speed (due to decreased rolling resistance and an ability to run a lower tire pressure) and improved comfort, the benefits of tubeless for roadies are hard to resist.
5. They are 3-D printing WHAT????
As new technologies arise, more and more cycling companies are taking advantage to produce new, exciting and innovative products - including 3-D printed saddles!
Yep, you heard that right. Both Fizik and Specialized have promised new, 3-D printed saddles. With new technology comes new opportunity, and we are hopeful 3-D printed saddles will not only improve comfort but may also lower the price on getting a saddle that fits properly. And who knows, maybe we will see 3-D printed helmets and bikes soon too?
Have a cycling trend you are most excited about for 2020? Drop us a comment below and let us know!
]]>Do you wash your clothes over and over again trying to get that sweaty musk out only to find they smell the exact same as soon as you start sweating again? Preventing this, among other things, is one of the many unique qualities of the quickly growing anti-microbial trend.
What is it?
Most anti-microbial technology reduces odors commonly occurring in heavily used clothing by providing a passive barrier that helps to prevent odor-causing bacteria from taking root. We all know how many times we have tried to wash our workout clothing only to find they smell exactly the same when they come out of the wash - and that is exactly why this trend has been increasingly popular among athletic communities.
Building off of existing anti-microbial technology, Mach’s unique and patented DR711 technology is basically a supercharged version of other antimicrobial materials. Not only does it help to eliminate odor, but it also actively absorbs and kills 99.9% of all microbes and bacteria that contacts it within eight hours. Consequently, our treated fabric will stay odor-free, clean and pleasant to wear, no matter what kind of training and use you put it through!
Why is it important?
The first reason antimicrobial is important is because, by eliminating odors and bacteria, it reduces the need to incessantly wash your workout clothes. In turn, it not only helps your clothes stay cleaner and fresher, but also helps them last longer as the wear and tear of excessive washing will not be a concern.
Second, you can work out harder, longer and more frequently without worrying about how your clothes will fare. With antimicrobial technology, your clothes are tougher (and smell better) for longer, ensuring you are at the top of your game, no matter the workout.
And third, as no surprise, the COVID-19/coronavirus pandemic has increased awareness around personal hygiene. Investing in antimicrobial technology and apparel is a natural extension of this by helping you avoid excessive bacterial contact and continue prioritizing your personal hygiene.
If you’re ready to invest in some anti-microbial, eco-friendly and USA designed and produced apparel, check out our men’s and women’s triathlon kits. Stay healthy and clean and protect the planet - what is better than that?
]]>With race schedules being uprooted across the world, many athletes are feeling both lost and unmotivated to train. It’s not hard to understand - if you don’t have an upcoming race, what’s the point of getting those beautiful green squares on TrainingPeaks? Sure, for some of us, the motivation is there to continue training as we normally would, but this isn’t true for everyone.
So, to help you stay motivated and engaged in your training regardless of whether or not races happened, we are giving you our top five strategies to staying engaged in your training this year.
Train for Fun!
As triathletes, it is really easy for us to get tunnel vision and only focus on our race schedule. And while this race season may not be ideal, consider it a blessing in disguise - it is an opportunity to have more fun with your training!
Is there a crazy hard road ride you’ve always dreamt of doing but never done for fear of not recovering in time for your next session? Or maybe a long trail run you’ve had on the bucket list but have avoided for the same reasons? Well, this season, those bucket list dreams can become a reality. Make space for the fun, and that’s sure to get you excited about training again!
Try Something New
What better time than now to get off your dang TT bike and try a gravel or mountain bike? Or maybe to start incorporating some trail running into your schedule instead of pounding pavement on all of your training runs?
Even the smallest variation in training can make a huge difference in your motivation. Trying new things will not only get more excited about your training, but will also make you a stronger, more capable all-around athlete. And guess what? It still contributes to your fitness too.
Find a (Small) Group to Train With
Nothing like a group of training pals to keep you accountable to your training and motivated to get there!
Full disclosure though - CDC guidelines are still rapidly evolving and continue to recommend individuals avoid groups of 10 or more people. They also recommend wearing face coverings outdoors if you live in highly populated areas where you are likely to see others while exercising.
What this means for you is that, while it is important to maintain social distancing, continue washing your hands and wear face masks in places where it is difficult to adhere to social distancing measures, your decision to train with two to three individuals you trust is yours alone. If you live in an area where community transmission is low, you may be safe to train in small groups - just be sure to follow all hygienic protocols after your interactions.
Set Small, Intermittent Goals
If you think about it, races are just big goals we are working towards. So, why not set some small goals to work towardsinstead? This could include anything from setting a PR on your one-mile time to signing up for a virtual race with your friends in the triathlon community.
Even though it is not an in-person race, it is still something you can work towards! And the kicker is, just like going out and trying new things, it will only serve you in the long haul. Dedicating time to work towards small, more varied athletic goals will only contribute to you becoming a stronger, faster and more capable athlete.
Go Exploring
Less money and time spent on races and travel = more money and time to go exploring.
Although traveling is slightly restricted due to the COVID-19 pandemic, our guess is that you have some hidden gems in your backyard. If you’re looking for new places to ride or run in your area (or at least in your state), check out Strava for popular segments or hop on TrailForks to choose some cool trails to run and/or ride this summer.
We could go on for days about different ways for you to stay motivated, but we will leave it at that for now. Don’t be afraid to use this time to reconnect with why you train and race as hard as we know you do - find fun in your training, go exploring, and don’t be afraid to do something new!
Did we miss anything? If so, leave a comment below and let us know your favorite ways to stay motivated without a race on the schedule.
]]>As athletes strive to get back to their pre-coronavirus routines, more and more are realizing there are some new adjustments we will all have to make to get back to training as usual. Two questions at the front of athletes’ minds are: 1) can we start training in groups again? And 2) what precautions should we be taking to make sure we are training safely?
Since there has been a lot of information floating around on what, how and when it is safe to train for swim, bike and run, we are breaking down the most critical safety protocols to consider when training in each discipline.
Swimming
With pools re-opening after a 3+ month closure in most states, triathletes are quickly realizing there is a lot of work to be done on their swim fitness (trust me, we are in the same boat). But since public swim facilities are triathletes’ main training grounds, it is imperative to consider how to be most cautious when entering these public areas.
Since public pools are chlorinated, the water isn’t where the risk of infection lies. Although it may travel in the water, the chlorine will inactivate the virus, making your risk of infection from pool water very small.
What you should worry about, however, is the public spaces associated with the facility - the locker room, pool deck, and any other shared spaces where social distancing can be difficult. Experts recommend wearing masks, washing hands regularly, and practicing physical distancing wherever possible.
Cycling
Despite much controversy over a recently released study suggesting that outdoor activities, even in small groups, could be a breeding ground for spreading the coronavirus, more and more evidence suggests outdoor activity is in fact one of the least likely places the virus will spread.
Though you shouldn’t be riding in large groups quite yet, riding with one to three individuals you trust is likely okay. Consider staggering your riding position (i.e. do not ride in a single file line) to reduce the risk of airborne respiratory particles traveling into your path and avoid physical contact with group members that are not a part of your household, if possible.
A few other things to evaluate, both when considering cycling or running with a small group, are the level of community spread in your area, whether or not you are healthy, and what precautions the other group members are taking to avoid contact with the virus. In considering all of these factors, you significantly reduce your risk for contracting or spreading the virus.
Running
Much like cycling, an increasing amount of data has demonstrated that the contractibility of the virus while running outdoors is low. Running outside, especially on your own, is actually touted as a potential benefit in many ways - moving your body and getting some sun can help boost your immune system.
However, much like with swimming, if you are running in a place where physical distancing will be difficult, many experts have recommended wearing a face covering (i.e. a Buff or cloth mask) to avoid the transmission of respiratory droplets. And, if you decide to run in a small group, consider the same recommendations listed above for cycling - staggering your running position, avoiding physical contact, assessing the risks associated with the group you choose, and washing your hands regularly.
As we all transition back into our training routines, it is important we also transition into what is going to be the ‘new normal’ for the foreseeable future. By wearing masks, continuing to practice good personal hygiene, and only training solo or with small groups of people, we help reduce the spread of the virus and also move closer to having races on the schedule again!
]]>Whether you’re a competitive cyclist with zero swim experience or a skilled swimmer who hasn’t run a mile since high school gym class, the excuses we come up as proof of why we can’t do a triathlon are endless. But we think that these excuses are merely conversations we have with ourselves and an easy way to talk ourselves out of something we are simply scared of. So to help you get to that first start line, we are debunking the most commonly cited excuses as to why someone ‘cannot’ do a triathlon and giving you the tips you need to overcome those barriers.
‘But I can’t swim!’
Swimming is often cited as the most intimidating part of a triathlon. I mean, lurching into a lake with hundreds of other people surrounding you when you have little experience in the water? No thanks. But, the best part about swimming is that, given the right dedication and access to coaching, it is easy to improve. Hire a coach, give yourself a few months, and see your progress skyrocket. We listed our favorite strategies to doing this below.
Our tips:
‘I haven’t run more than a mile since high school gym class!’
Well, you ran in high school gym class so at least we know you can run!
We’re only kidding. Humans have been running since the beginning of time so, no matter what you tell yourself, you are a runner! While we may have to start slow, that is okay - at least you are starting! Talk to most pro or elite athletes and even they will tout the benefits of running slow, and how that is where they got their beginnings too.
Our tips:
‘There is no way I can afford one of those fancy triathlon bikes.’
Okay, we will concede that the expense of triathlon can seem overwhelming. BUT, it doesn’t have to take all of your fun money! If you’re just getting into the sport, you can maximize where you invest your money - borrowing a road bike or buying a cheap used bike will work great, swim gear is incredibly cheap, and you can register for most local races for the same cost as a night out to eat. By maximizing how you allocate your money, you can then invest the bulk of your money into the things that matter most - like running shoes, comfortable aero suits, and potentially even a coach.
Our tips:
‘I am already so crunched for time. How the heck am I going to fit triathlon training into my schedule as well?’
There are many different distances of triathlon and luckily, you can choose the distance that best fits with your time availability. Only have 5-10 hours per week to train? You’re probably best suited for a Sprint or Olympic distance triathlon. Have the time (and motivation) to train 10-20 hours per week? You might want to try your hand at a half Ironman (70.3) or full Ironman (140.6)!
Our tips:
‘But I don’t look like all of those pro triathletes.’
The most amazing thing about triathlon is the diversity of person that races. No matter your age, shape, size or race, we are all capable of training for and completing a triathlon. Go to any major triathlon event and the broad range of people you will see is both incredible and inspiring! You don’t need to look like a pro triathlete to race a triathlon - in fact, most triathletes don’t!
Our tips:
Well…did we convince you that you actually can do a triathlon? We hope so, and we cannot wait to see you out there!
]]>So, you’re looking to upgrade your watch for your next big racing venture, but not sure where to start? That’s understandable! With all of the different watches on the market and companies like Garmin, Suunto and Polar releasing new models every year, it can be overwhelming to wade through the mounds of models, features and new tech included with each of the different brands.
Never fear, we’ve got your back! We did a deep dive into all of the latest and greatest smart watch models and, after assessing cost, features and overall value, have resurfaced with our top five favorites.
Cost: $549.99
Perks:
Faults: There isn’t much to dislike about this watch. Sure, it may be a bit bulky, but let’s be honest, all triathlon watches are bulky. This one gives the best functionality for the price, in our opinion.
Garmin Fenix 6 (also sold in the Pro and Sapphire Editions)
Cost: $449.99 (Pro edition, which includes music, Maps and WiFi, runs at $549.99)
Perks:
Faults: The Fenix is a tad bulkier than the 945, so may feel a bit heavier on the wrist. Other than that, the watch itself has a lot of the same functionality as the 945 with a bit lower price.
Cost: $279.93 (Oh yeah, you read that right!)
Perks:
Faults: The battery life in smartwatch mode is not great - only up to five days - and the lens is hardened plastic. Not the most quality, but at this price, can you really complain?
Cost: $269.00
Perks:
Faults: In comparison to other Suunto models and leading smarwatches, the Suunto 5 does not have quite as much battery life and, according to some online reviews, has had some minor syncing and workout uploading issues. Otherwise, it is a cost-friendly and overall well-designed smartwatch for new and experienced triathletes alike.
Cost: $299.99
Perks:
Faults: It has a turn dial as a toggle between functions - a bit old school in our opinion and takes some getting used to - but it functions as well as any old button.
As you can see, most watch companies are updating their technologies left and right, and the major price differences come down to simple luxuries such as downloadable maps, music storage and in-depth recovery monitors. The question is - what’s your budget, and what are you willing to pay for some fun additions to the already-reliable brands we all know and love? The choice is yours!
]]>Look no further than Lucy Charles-Barclay’s pain cave and you’ll find yourself enticed by the possibility of becoming a pro triathlete. What triathlete doesn’t want to train full-time, get sweet free swag and be recognized on an international level for their hard work and success?
Hold up though - being a professional triathlete isn’t all fancy pain caves and free gear. It takes a lot of hard work on both before and after the qualification process.
So first, let’s talk about how you actually qualify. There are various avenues to qualifying for your pro license in accordance with USA Triathlon’s guidelines, including:
You simply have to achieve one of these rankings one time in order to qualify for your pro license. Once you have done so, you submit your race results to USAT, pay for your license, fill out your application and BOOM! You are officially a professional triathlete. On the flipside, there are no regulations as to how many times you can achieve one of the above rankings without going pro - you can win every race you go to as an amateur and never take your pro license.
* Qualifying race is defined as any race that has a corresponding elite race with a prize purse of $20,000+
Okay, so you have your pro license. Now what?
Well, this is when the fun begins. Though you register for races as you would have as an amateur (with much lower cost of entry, that is), you are now entered into the professional class at each race, which qualifies you to make money should you place in the top eight (usually races do not pay past 8th place). The prize purse is split in half for men and women, unless there is only one gender pro field at the event, with approximately half going to the first-place finishers and tapering dramatically for places two through eight.
Then comes sponsors. Unfortunately, it’s a bit more complex than simply getting your pro license and being able to immediately gain sponsors. The key to securing sponsorships with companies is producing results as a professional triathlete, and once you have built some sponsor relationships, it is essential to continue producing results to keep them around.
And finally, in order to keep your pro license, you have to ‘re-qualify’ every three years of pro licensure. To do so, you must finish within 8% of the winner’s time at a race offering a prize purse of $5,000+.
So, while there is a lot of glitz and glam for the professional triathletes at the top of the ranks, it is certainly hard work and not a pursuit that should be taken lightly. But, as they say, with great risk comes great reward - so if you feel like you have what it takes to climb to the top of the ranks, why not go for it?
]]>Before we get into it though, we want to offer a full disclaimer - triathletes still get injured too. Though injuries are less common in triathletes than in runners, triathletes are a group of notoriously Type A individuals, meaning they are quick to push hard too soon. But, contrary to runners, triathletes have two other sports they can (most likely) do while avoiding the sport they got injured in. The key here is to start slow, allow time for your body to adapt, and take the time required to ease into your new athletic endeavor.
Now back to our original point.
If you are a committed runner, have struggled with overuse injuries and are eager to train full-time without having to worry about rehashing an old injury or coping with a new one, triathlon might be the sport for you. Since the sport is a balance of swimming, biking, and running, triathletes are able to spend ~60-70% of their time training non-impact sports (biking and swimming, that is). As a result, you are not only gaining extra fitness in other disciplines but are also diversifying your strengths and adding to your repertoire of cross-training.
What’s more is that, with a background in running, you come into the sport with a leg up. Since this leg is at the end of the race, new triathletes are often most intimidated by this portion. Coming into the race with run experience will prove a significant advantage, especially when you are most fatigued at the end of the event.
And probably the most appealing part of switching from running to triathlon is the sheer diversity of training you are able to do. Don’t feel like running one day? Great! You have swimming, biking and, of course, strength training to choose from! It provides a lot of flexibility both in how you accumulate training hours and the load you put onto your body.
Now, if you have no experience riding or swimming, that’s okay! You can check out our recent blog on how to overcome common barriers to entry for triathlon, complete with tips and strategies on how to get closer to the starting line of your first race.
So, will you be a triathlon convert? We hope so. See you at the finish line!
]]>ITU Circuit
Flora Duffy - Flora Duffy, born and raised in Bermuda, is a highly decorated triathlete racing internationally for her home country. Duffy is a three-time Olympian, racing at the 2008, 2012 and 2016 Summer Olympics, is the 2016 and 2017 ITU World Triathlon Series World Champion, the 2015 and 2016 ITU Cross Triathlon World Champion and a five-time winner of the XTERRA (Off-road Triathlon) World Championships. Duffy also was the first Bermudan female triathlete to win a Gold medal at the Commonwealth Games, winning the sprint triathlon by 43-seconds in 2018.
Katie Zaferes - Katie Zaferes, born in Hampstead, Maryland, is an American triathlete that has steadily climbed the ranks of the World Triathlon Series over the past five years. Running track at the University of Syracuse before transitioning to the ITU triathlon series, Katie climbed her way from a fifth-place ranking in 2015 to the ITU World Champion in 2019.
Javier Gomez Noya - Javier Gomez Noya is a Spanish triathlete that has found success on both the ITU and IRONMAN circuits. Starting in the ITU triathlon series, Gomez has won five ITU Triathlon World Championships, holds three ITU Triathlon World Cup titles and won the Silver medal in triathlon at the 2012 Summer Olympics. Following the Summer Olympics, Gomez went on to race and win his first-ever off-road triathlon at the 2012 XTERRA World Championship. Continuing to race on the ITU circuit, Gomez then branched into middle distance (also known as half-ironman or 70.3), racing and winning his second middle distance race at Ironman 70.3 Panama in 2014 and continuing on to win the 2014 Ironman 70.3 World Championship. In 2019, Gomez won (and set a course record at) his first full Ironman distance race at Ironman Malaysia, qualifying him to race at the 2020 Ironman World Championship in Kona, Hawaii.
Alistair Brownley - Alistair Brownley is a British triathlete and the only athlete to hold two Olympic titles in the triathlon event. Along with his two Gold medals from the 2012 and 2016 Summer Olympics, he also is a two-time Triathlon World Champion, a two-time World Team Champion, a four-time European Champion and the 2014 Commonwealth champion. Following the 2016 Summer Olympics, Brownlee set his sights on the Ironman distance, winning his debut Ironman at Ironman Cork and punching his ticket to the 2019 World Championships in Kona, HI. Though his performance did not go to plan in Kona, he went on to win and set the course record at Ironman Western Australia in December of 2019. While he qualified for the 2020 Ironman World Championships, rumor has it he has is eyes set on an Olympic comeback…
IRONMAN Circuit
Daniela Ryf - Daniela Ryf is a Swiss triathlete and four-time Ironman World Champion and five-time 70.3 World Champion. She is one of the most decorated Ironman triathletes to-date. In addition to her success on the Ironman racecourse, she also competed at the 2008 and 2012 Summer Olympics for her home country of Switzerland.
Lucy Charles-Barclay - Beginning her professional career after an Age Group win at the 2015 Ironman World Championships, Lucy Charles-Barclay has quickly climbed the ranks as a successful Ironman and 70.3-distance triathlete, most recently achieving a second-place finish at the 2019 Ironman World Championship behind competitor Anne Haug. Between 2015 and 2019, she has achieved Ironman titles at Ironman Lanzarote, Challenge Family’s ‘The Championship,’ Ironman South Africa, Challenge Roth and the European Ironman Championships.
Jan Frodeno - Jan Frodeno is a German triathlete who first established his place in the sport with a Gold medal win at the 2008 Summer Olympics in Beijing. Returning to the Summer Olympics in 2012, he finished 6th place, after which he started to branch into longer distance endurance triathlons. After a few years competing on both the ITU and Ironman circuits, Frodeno became the first triathlete to win both the Olympic Triathlon Gold and the Ironman World Championship title. He has since won two more Ironman World Championship titles, two Ironman 70.3 World Champion titles and is the world record holder for the long-distance triathlon.
Tim O’Donnell - Timothy O’Donnell, aka ‘Tio,’ is one of the most accomplished American triathletes to-date. O’Donnell has earned 50+ podium finishes over the course of his career, including nine Ironman 70.3 victories, two Ironman wins and most recently, a second-place finish at the 2019 Ironman World Championship. He is married to professional triathlete Mirinda Carfrae, a highly accomplished long-distance triathlete, who he partners with to host The Tim & Rinny Show.
If you’re looking for training, recovery and nutrition tips, or just some simple inspiration, give these guys a follow on Instagram! Nothing better than the cream of the crop to leave you feeling excited and inspired for the upcoming race season.
]]>As a lot of us here at Mach have learned the hard way by forgetting something on race day, we want to be sure you have the tools and resources you need to excel on race day. Find our comprehensive race day checklist below:
Swim
Bike
Run
Miscellaneous
Check it once, check it twice! You can never be too prepared for race day! We here at Mach wish you the best of luck in your future race endeavors!
]]>Between 2006 and 2017, participation in triathlon across the United States grew from under one million to over four million. With it has come multitudes of different gear - from the most aerodynamic bikes to the tightest aero triathlon suits - which can be a tad hard to wade through as a new triathlete.
The Mach team has come together to compile our list of the top ten essential pieces of gear for the beginner triathlete, listed in descending order of importance. We will also link to some of our favorite (and most affordable) brands of gear - because we know triathlon can get expensive.
Bike
This one seems pretty straightforward, we know. But from the outside looking in, it’s easy to assume that you need the latest and greatest time trial bike to participate in triathlon. That is so far from the truth. Most of us here at Mach finished our first triathlons on a cheap road bike, and that means you can do the same! Make an investment in a bike that you like and are comfortable on, that is the most important. Upgrades can always come later!
Helmet
Don’t make this one complicated. Yes, aero helmets are cool and spending $500 on a slick, teardrop-shaped helmet so you can look like the pros is definitely appealing. But, save the extra pennies and get a solid road helmet to start. They are much cheaper, equally as safe and are much more fun to train in than an aero helmet (hello crappy ventilation!).
Check out some of our favorite road helmets from Bontrager and Specialized.
Running Shoes
This one seems almost as obvious as the last few. Our biggest recommendation when buying running shoes is to go to your local running store and have them fit you for the proper shoe shape and size. With the amount of time you’ll be spending in these puppies, you want to be sure they are the best shoe for YOU specifically. And don’t skimp here - buy the shoe that is the most comfortable, regardless of the price tag.
Triathlon Suit
This is the outfit you will spend your entire race in, and there are two primary differences you need to consider when choosing one for yourself - one-piece or two-piece, and with or without sleeves. Triathlon suits are built to be comfortable and stay put for each of the three disciplines and will do so whether you choose a full suit with sleeves or a two-piece without. Two pieces are often worn at the longer distances as they provide easier access for bathroom stops, while one pieces are worn at both the short and long distances due to the fact they often stay in place better.
Check out our eco-friendly and antimicrobial two-piece aero kits and full aero suits.
Goggles + Swim Cap
Probably two of the cheapest items you will buy during your triathlon racing career, goggles and swim caps are essential items for your training journey. Latex caps often stay on the head better, while silicon caps are a bit softer and prevent any hair pulling. And with goggles, it is important they fit your face appropriately to provide any leaking during training or racing. Another thing to consider is purchasing mirrored goggles - they will help deflect sunlight and improve visibility in direct sunlight.
Sunglasses
Do you want to be squinting all day…? We didn’t think so. Whether you buy them at Target or get a sleek pair of Smith or Rudy glasses, just make sure they are comfortable and stay put while you are running. Not much more to consider than that!
Wetsuit
Most triathletes will invest in a good wetsuit within the first two years of their racing career. While they may not be necessary for your day-to-day training sessions, they definitely are necessary for the cold lake swims you may encounter throughout the race season. For IRONMAN, the temperature cutoff for wearing a wetsuit is 76.1 degrees Fahrenheit (yes, that is very warm), meaning a good majority of lake and river swims on the IRONMAN circuit qualify for wearing a wetsuit. They improve buoyancy, providing a huge advantage to those just getting into swimming, and due to major improvements, hardly restrict shoulder mobility.
BlueSeventy makes some of the best and most reliable wetsuits on the triathlon market. While on the upper end pricewise, they are durable and last for several seasons with the proper care.
Nutrition
One of the most critical things to consider as athletes branch into longer distance triathlons is their nutrition. However, the tricky part is that it is also highly individual. Our biggest tip on this one is to utilize your training sessions to try different nutrition products. Don’t make the mistake of trying something new on race day - it won’t go well, just trust us on that one.
Some of our favorite nutrition companies are Clif (Clif Blocks taste like gummy bears!), Nuun Hydration and Base Performance.
Body Glide
Chaffing no more! Body Glide is a critical component to training and racing comfortably. There are a wide variety of brands out there (Chamois Butter, DZ Nuts and Body Glide are our favorites), but Body Glide provides the most water-resistant anti-chafe concoction around.
Race Belt
Rather than using safety pins to attach your race number to your clothes, you can purchase a race belt. By attaching your number to the belt, you save yourself time and comfort and give yourself the option to simply clip it around your waist as you bolt out of transition onto the run course.
And with that, we want to wish you the best of luck with your first triathlon! The investment may seem large, but the payoff and reward from becoming a triathlete is much larger. We can’t wait to see you at the finish line!
]]>TrainerRoad is an online, power-based training platform. It provides both indoor and outdoor workouts all based off of power data you can acquire from unique threshold tests provided through the platform. Additionally, with its subscription, it also provides a Plan Builder within which you can build a structured plan for your season and give you the ability to measure your improvement and adjust as you go.
TrainerRoad provides two options for subscription - an annual subscription costing $189 upfront (which breaks down to $15.75/month) or monthly billing at a cost of $19.95/ month. Either way, TrainerRoad is probably the most comprehensive and data-driven platform on the market right now.
If you are interested in trying out TrainerRoad for free, purchase one of our kits and get a free one-month trial! Nothing like a new kit and training app for some good training motivation!
Have you ever wanted to know what it’s like to ride in Paris or London? Look no further - Zwift is your opportunity to ride around the world with friends and teammates without the spendy travel costs. And it’s like a video game, but for athletes! All you need is a computer, a bike and a trainer to participate (though a Smart Trainer enhances the experience as it adapts your resistance in conjunction with the course you are riding).
Zwift is a subscription-based platform, running at $14.99/month for unlimited use. Based off of most reviews, Zwift is the most popular training app on the internet for cyclists and triathletes alike and provides a healthy outlet for competition when race season is feeling uncertain.
SufferFest is similar to both Zwift and TrainerRoad, but provides a few unique features, including strength training, yoga and mental toughness videos specifically for cyclists. With the workouts, you ride through some of the most popular races on the pro cycling circuit and have the ability to stream their complete library of workouts offline. The workouts are crafted by some of the leading cycling coaches in the world and, much like TrainerRoad, the platform provides personalized performance targets based on prior power data.
SufferFest also provides two options for subscription - an annual plan for $129 upfront or a monthly plan costing $14.99 per month.
Think of Strava as the Facebook or Instagram of the athletic world. With smartwatches virtually ubiquitous for endurance athletes, it is incredibly simple to upload each and every workout to the Strava platform. You and your friends can follow each other, track each other’s progress, give ‘kudos’ on workouts, and strive for breaking some KOMs on your local roads. The best part? The basic app is free!
However, they did recently launch a ‘premium’ plan option for the app, costing $5/month, which provides additional analysis capabilities for workout performance and fitness progression.
TrainingPeaks is the most popular online platform for coaches to program their athletes’ workouts and for athletes to view, log and edit their training plans. They provide simple analysis of workout performance and progression, including fatigue, fitness, intensity factor and form measurements, as well as peak performances for both pace and heart rate.
TrainingPeaks’ basic plan is free for athletes and has the option to upgrade to a Premium plan costing $9.92/month. For coaches, the Basic plan costs $19/month with a $99 upfront initiation fee, and the Premium plan costs $49/month with the same initiation fee.
All in all, each of the training applications available on the market today provide their own unique offerings and benefits - the choice really comes down to your goals as an athlete. If you are looking for a fun, social training platform, Zwift or Strava might be right for you, while TrainingPeaks, TrainerRoad or SufferFest might be more ideal if you are looking for structured, power-based and analytics-enabled training plans.
But, no matter what you choose, we know you will be out there prepping to break barriers once racing returns!]]>Find an adult swimming class and/or stroke analysis class with videotaping. Take advantage of experienced instructors and coaches to hone your technique, focusing on body and arm position, the catch and pull phase of your stroke, proper kicking, and efficient breathing form and timing. Never underestimate the power of visualization. By seeing your actual form you can more easily visualize improved form.
Increasing speed is about fitness – and damage control. Decrease the likelihood of a panic attack during your swim start by joining a master’s swim program. A structured workout and friendly competition will increase speed, while crowded lanes and a choppy pool more closely simulate open water race conditions. You’ll practice drafting, passing, touching and jostling one another, becoming more spatially aware and more comfortable swimming in close proximity to others.
Swimming, being the shortest leg of a triathlon, is often neglected. Swimming can be technically challenging and a very specific kind of fitness is required. Many swimmers log just 2-4 training hours per week but it is critical to train sufficiently for the distances you will be swimming in competition. The best way to get fast in the open water is to swim in the open water. Adding just one open water swim per week will help immensely.
It’s essential to relax and focus on a strong and efficient stroke rather than thrashing your arms wildly while going nowhere. A great way to figure out what works for you is to utilize hand paddles to learn the correct hand position above and below the waterline. With paddles, you quickly learn just how high your hands need to come out of the water. Under the water, you can experiment with positioning to see where your hands simply slice through the water, and where they really grab the water and propel you forward. Most competitive swimmers get less than 20% of their propulsion from kicking. Using pull buoys reminds you to relax and save your legs for the bike and the run.
Heads up crawl, also known as the Tarzan stroke, is essential for open water navigation, watching for buoys and landmarks to keep you on course, negotiating crowded waters, and avoiding collisions with others. Practice swimming the length of the pool, your head held high and still, focusing on the far end of the pool. This will put an additional strain on your neck and your legs will drop so your body is less streamlined. With time and practice, this skill will become second nature.
It is easy to grow accustomed to breathing exclusively to your dominant side. When swimming in the open water with the masses this becomes nearly impossible. Alternate side breathing can help. Train yourself to breathe both to the left and to the right and practice swimming more strokes between breaths. A great exercise is to breathe every 3, 5, 7, or 9 strokes, even a full pool length, constantly challenge yourself to swim farther on one breath.
The more you are able to relax, focus on your form, and let the stress of being in the water with a mass of thrashing bodies fall away, the faster you will be able to exit the water and transition to the bike. With proper preparation, swimming can become a joy - and a competitive advantage – as you swim like a dolphin in your local lake, river, or ocean.
]]>
Jen is right there with the rest of us. With her first three races of the season getting cancelled and a fourth one in limbo, she gets it - it is hard to shift the mindset when you had big goals for an early season race! She even admits it took her a bit to shift her mindset once races started getting canceled due to the COVID-19 pandemic. Because she was targeting some big performances at back-to-back early season races, her mind was already in build mode and she found herself wanting to keep training in a building phase even after their cancellation. And though she recognized it wasn’t sustainable, she found herself questioning what was best for her during this training transition.
However, a natural optimist and intrinsically motivated, Jen was able to shift her mindset - reminding herself that this extra time in the early season gave her more time to focus on swim strength (on land, of course), mobility, and small intermediary goals across each discipline.
While she has shifted into more of a maintenance phase, she is finding much reward in the opportunity to simultaneously get stronger and have more rest. She is working hand-in-hand with her coach to stay in the moment, receiving her workouts the day before they are scheduled so she can really center herself each day on the task-at-hand, something she thinks could also be beneficial for other athletes right now. She says she is balancing her training by alternating easy endurance and top-end strength work every other day, allowing her body ample time to recover while also gaining some new high-end strength.
Jen is doing a lot of different things to keep herself motivated and progressing, despite the uncertainty of her 2020 race season, and she has offered her top three tips for other athletes to do the same.
To finish, Jen reminds us that, because we don’t know what races will be coming, it is imperative we focus on what we can do right now. Not only will it keep you focused and engaged on your training day-to-day, but it will also eliminate a lot of extraneous stress about when races will be happening. We cannot control when races will start again, but we can control our effort, our focus, and how we react to the uncertainty - so just like on race day, we need to keep moving forward.
]]>
As increasing numbers of athletes move their training inside and see races canceled further and further out, the virtual training and racing space is growing in popularity. And with Ironman being the indisputable global leader in long-distance triathlon events, it is no surprise they seized the virtual opportunity presented by the COVID-19 pandemic.
But what is Ironman VR? And what does it mean for all Ironman athletes and their upcoming race seasons? In this article, we will answer some of the most frequently asked questions about what Ironman VR is, how it changes the racing landscape, and the opportunity it provides to those seeking community and race opportunities in today’s everchanging environment.
SO, what the heck are IRONMAN Virtual Club / Virtual Races (VR)?
According to Andrew Messick, CEO of the IRONMAN Group, IRONMAN Virtual Club is “an innovative digital platform that enables our athletes to continue training with a purpose, remain connected to our community, and provides an opportunity to compete through the IRONMAN VR Series.”
The new IRONMAN VC platform allows athletes to track their training, share with the online community, and earn points towards rewards and discounts on merchandise and other IRONMAN perks. Workouts are uploaded through other online connectivity platforms including Garmin Connect, Nike+, Fitbit, etc., with Strava not included.
With the VR platform, athletes can compete in weekly races, competing against those in their standard Age Group categories. The race styles and distances vary weekly, and as most swimming facilities around the US are closed, the races to-date have primarily been in the duathlon format.
IRONMAN VR Races versus Challenges. What’s the difference?
You know all of those challenges you have seen floating around on Facebook and Instagram? Think putting your shirt on while in a handstand or doing ten push-ups? IRONMAN Challenges are just like that but are set up by IRONMAN, a coach, or sometimes other sponsors including Hoka, Santini, etc. Completing the challenges gives you a chance to win prizes, points, or simply boast you did it in the first place.
Races, on the other hand, are just what they are called - RACES. Varying in format and length, races are released Fridays 6 pm GMT and close at midnight GMT Sunday. Athletes have 54 hours to complete the race distances and activities do not need to be completed consecutively. Simply complete the activities as prescribed, upload via your preferred device/app, and voile! You have completed an IRONMAN Virtual Race.
Apparently, you can gain points, rankings, and even World Championship slots with these online races. How is this done?
The IRONMAN Virtual Club points system is strictly activity-based - athletes accrue points by completing training sessions and logging through the online platform. It utilizes connected devices including heart rate, power, and speed to track athlete progress, points, and rankings. As mentioned in the question above, these points provide rewards for athletes through merchandise, discounts, and other special benefits.
Rankings on the IRONMAN VR platform are simply based on race results, just as they would be with any other in-person IRONMAN event (think the All World Athlete program). And while they have advertised allocating IRONMAN 70.3 World Championship slots based on said results, there aren’t many details as to how that will work yet.
It seems like it would be easy to cheat and presents unfair ranking and qualification opportunities to those racing on easier courses. How is Ironman handling this?
This is probably the primary flaw with the new IRONMAN racing platform. Many athletes have expressed concern about how ‘fair’ these races actually are, given that most athletes will ride very different terrain and, as such, those riding on flat courses will have a natural advantage (see the thread on SlowTwitch forum for more). While IRONMAN is brainstorming ways to alleviate this, primarily through online courses on Rouvy and/or Zwift that can sync with smart trainers, there are still no clear methods they are using to eliminate cheating and/or course differences.
Prize money for professionals? What!?
Yep, you heard that right. Each weekend, within the weekly IRONMAN VR Races, there will be professional athlete races as well, where 2-4 pros go head-to-head on a well-known IRONMAN racecourse. For example, in the first IRONMAN VR Pro Challenge, four females and four males raced head-to-head on the IRONMAN Boulder 70.3 racecourse, with live coverage on the IRONMAN Now Facebook page. And apparently, professionals can win money based on their race results. More details on that TBD.
So, is this the next wave of IRONMAN racing? I guess we will have to just wait and see…
]]>Triathlon, Cycling and Running Races Canceled, Postponed and Happening in the USA due to the COVID-19 Pandemic
Last updated Tuesday, September 8th, 2020
As the COVID-19 pandemic sweeps across America, more and more athletes are receiving messages in their inbox about cancelled races near and far. With the situation rapidly evolving, we know athletes are seeking as much information and clarity as possible in such an uncertain time. Our hope with this blog is to provide a comprehensive working resource for athletes to find the latest updates on race cancelations and postponements across the United States. Find below a weekly-updated registry of all race cancelations, postponements and reschedules for all major US-based triathlon, running and cycling events.
Ironman/Triathlon Events
World Triathlon has suspended all events through June 30th
SUPERSEAL Triathlon (Mar 15) - Cancelled
IRONMAN Texas - Rescheduled Oct 18, 2020
IRONMAN 70.3 Santa Rosa - Canceled
IRONMAN 70.3 Florida - Rescheduled Dec 13, 2020
IRONMAN 70.3 Victoria - Canceled
IRONMAN 70.3 Oceanside - Rescheduled Oct 24, 2020
IRONMAN 70.3 Texas - Rescheduled Nov 22, 2020
IRONMAN St. George (North American Championship) - Canceled
IRONMAN 70.3 Hawaii - Rescheduled Jun 5, 2021
IRONMAN 70.3 Gulf Coast - Rescheduled Nov 7, 2020
Herbalife24 Triathlon Los Angeles (May 17) - Postponed TBD
IRONMAN Tulsa - Rescheduled May 23, 2021
IRONMAN 70.3 Chattanooga - Rescheduled May 23, 2021
IRONMAN 70.3 Connecticut (May 31) - Postponed TBD
IRONMAN 70.3 Virginia Blue Ridge - Rescheduled Jun 6, 2021
IRONMAN 70.3 Monterrey - Rescheduled Apr 25, 2021
IRONMAN 70.3 Wisconsin (Jun 14) - Rescheduled Sep 12, 2021
IRONMAN 70.3 Eagleman - Rescheduled Jun 13, 2021
IRONMAN 70.3 Mont Tremblant - Rescheduled Jun 27, 2021
5i50 Triathlon Series - Mont Tremblant - Postponed TBD
IRONMAN 70.3 Des Moines - Rescheduled Jun 20, 2021
IRONMAN 70.3 Muskoka (Jul 12) - Postponed TBD
IRONMAN 70.3 Calgary - Rescheduled Jul 18, 2021
IRONMAN Mont Tremblant (Aug 23) - Postponed TBD
IRONMAN 70.3 Coeur d’Alene - Postponed TBD
IRONMAN 70.3 Steelhead - Rescheduled Jun 27, 2021
IRONMAN Canada - Postponed TBD
IRONMAN 70.3 Musselman (Jul 19) - Postponed TBD
IRONMAN Santa Rosa - Canceled
IRONMAN Lake Placid - Rescheduled Jul 25, 2021
IRONMAN 70.3 Ohio - Rescheduled Jul 25, 2021
IRONMAN 70.3 World Championship Taupo - CANCELED
IRONMAN World Championship - CANCELED
IRONMAN 70.3 Lubbock - Postponed TBD
IRONMAN 70.3 Boulder - Rescheduled Aug 7, 2021
IRONMAN 70.3 Traverse City - Postponed TBD
IRONMAN 70.3 Maine - Rescheduled Aug 29, 2021
IRONMAN 70.3 Muncie - Rescheduled Oct 2, 2021
IRONMAN Louisville - Canceled
IRONMAN 70.3 Lake Placid - Rescheduled Jul 25, 2021
IRONMAN 70.3 Washington - Rescheduled Sep 19, 2021
IRONMAN 70.3 Atlantic City - Rescheduled Sep 12, 2021
IRONMAN 70.3 Santa Cruz - Rescheduled Sep 12, 2021
IRONMAN Wisconsin - Rescheduled Sep 12, 2021
IRONMAN Chattanooga - Rescheduled Sep 26, 2021
IRONMAN 70.3 Superfrog - Canceled
IRONMAN Maryland - Rescheduled Sep 18, 2021
IRONMAN 70.3 Memphis - Rescheduled Oct 2, 2021
IRONMAN 70.3 Augusta - Rescheduled Sep 26, 2021
IRONMAN 70.3 North Carolina - As scheduled (Oct 17, 2020)
IRONMAN 70.3 Arizona - As scheduled (Oct 18, 2020)
IRONMAN 70.3 Waco - As scheduled (Oct 18, 2020)
IRONMAN Florida - As scheduled (Nov 7, 2020)
IRONMAN Arizona - As scheduled (Nov 22, 2020)
IRONMAN 70.3 Indian Wells La Quinta - As scheduled (Dec 6, 2020)
Cycling
UCI has canceled, postponed or rescheduled most cycling events through the end of 2020. See full calendar here.
Sea Otter Classic - Postponed to Oct 1-4
Bentonville Bike Fest (mtn biking) - Postponed to Aug 7-9
Tour de France - Postponed to Aug 29 - Sep 20
Giro d’Italia - Postponed TBD
Running (US Only)
NYC Half Marathon - Canceled
St. Louis Marathon - Canceled
Barkley Marathons - Canceled
San Francisco Marathon (Apr 5) - TBD
Boston Marathon (Apr 20) - CANCELED
Illinois Marathon (Apr 25) - TBD
Eugene Marathon (Apr 26) - TBD
Oklahoma City Marathon (Apr 26) - Canceled (Hosting Virtual Event)
Big Sur Marathon (Apr 26) - Canceled
Orange County Marathon (May 3) - Canceled
Pittsburgh Marathon (May 3) - Canceled
Cincinnati Marathon (May 3) - Canceled
Fargo Marathon (May 9) - Canceled
Rock ‘n’ Roll San Diego Marathon & Half-Marathon (May 30 & 31) - Postponed TBD
Grandma’s Marathon (Duluth, Minnesota, June 20) - Canceled
Popular Brooklyn Half (May 16) - Postponed
Chicago 13.1 (Jun 7) - Canceled
All NYRR races canceled through Jun 28
Ultra Trail du Mont-Blanc (Aug 24-31) - Canceled
Victoria Marathon - Canceled
Maritime Race Weekend - Canceled
NYC Marathon (Jun 2020) - Canceled
]]>Runners World recently broke down the numbers, reporting on the progressively larger delta between official qualifying time and the actual cut-off time for admission to Boston. 2013 was the last year all qualifiers got to race. From 2014 to 2017 runners had to be 1-2 minutes faster than qualifying, with about 3,000 runners shut out per year. Then there’s a steep increase to 2019, with a 4:52 delta and 7,384 runners who met qualifying time and were shut out.
In 2020 Boston will decrease qualifying times by 5 minutes for all categories in an attempt to eliminate shutouts. We predict they’ll be unsuccessful, as the pool of Boston hopefuls will meet the challenge by going faster.
So what’s going on? As a population, we’re getting slower. According to the CDC only 23% of U.S. adults get the recommended amount of exercise per week (3.5 hours of moderate cardio and weight training) and a recent international survey found that recreational runners have never been slower. But as anyone who’s accidentally gotten into the “fast” lane at master’s swim knows, you turn up the intensity to match the athletes around you.
Psychologically speaking, social comparison theory can predict exercise outcomes. Psychology Today reported that subjects rode an exercise bike 25 BPM harder when they were grouped with fitter people, while reporting the same perceived exertion and enjoyment of their workout.
Studies show people lose weight when hanging out with fitter friends. Adding just one thin person to your social network results in small but statistically significant weight loss, and a lower risk of obesity. None of this means you should cut off your less athletic friends—life is richer for their social support and intellectual pursuits.
But, if you aren’t currently on a tri team, doing speedwork with friends at the track or attending masters swim, switch it up so you’re working out with fitter people. You’ll go faster, more or less automatically.
And if you’re already doing all those things? Consider applying to a more serious team or moving one lane closer to the middle at masters swim. Live in a teeny town or prefer to train alone? Find virtual friends.
Social media and online peer groups have a huge impact on overall fitness. A University of Pennsylvania study of social networks found that peer competition creates a “social ratchet effect” that helps people get fitter faster. However, the least active members of a group can also create a kind of inertia that pulls others to exercise less. The study’s authors recommend evaluating online fitness groups by whether they offer support or friendly competition. If it’s support, it may be time to find a group based around friendly competition, so your health buddies don’t lull you into complacency, sabotaging your fitness plans.
Bottom line: if you decide you’re a Boston-level runner – or an IRONMAN – you’ll do what it takes to keep up with that peer group. So no matter your sport, pick your cohorts wisely, whether it’s your tri club, training partners or who you follow on Strava.
Fast friends are fast finishers. You could be one too.
]]>As it turns out, the smarter way to build long-distance speed doesn’t take much time at all.
High-intensity interval training (HIIT) isn’t new, but it’s a growing fitness trend, ranking third in a 2018 survey of the top worldwide fitness trends by the American College of Sports Medicine (for the record, wearable technology and group training ranked first and second, respectively). What’s more, HIIT’s short blocks—which can vary in length from 10 seconds to five minutes—are seemingly tailor made for busy schedules.
In a nutshell, HIIT works by stressing your body’s cardiopulmonary and energy systems, providing a stimulus that invokes the same overcompensation rebuild/recovery as longer, traditional sub-max workouts.
Traditionally, interval workouts were thought to extend lactate threshold, for more anaerobic power. But it turns out interval workouts can also elicit benefits to mitochondrial efficiency, meaning intervals impact the amount of energy available to working muscles—and affects endurance performance, boosting both Type I (aerobic) and Type II (anaerobic) muscle fibers, VO2max and anaerobic capacity.
Good news for time-strapped triathletes: a September 2018 paper by the American Physiological Society concludes, “A total of only two minutes of sprint interval exercise was sufficient to elicit similar responses as 30 minutes of continuous moderate-intensity aerobic exercise.” In this case the two minutes of intensity were parsed into four 30-second maximum efforts, with 4.5 minutes active recovery in between (the 30-minute “moderate intensity” group exercised at 50% peak effort). Bear in mind, “similar responses” does not mean the test subjects experienced identical results. And four 30-second efforts spaced 4.5 minutes apart means the HIIT workout took 20 minutes, so it’s not the huge time savings implied by two minutes of intensity bringing the same benefit as 30 minutes. But it’s still very time efficient.
The study cited in the preceding paragraph was conducted using cycling workouts, but similar results have been seen in studies using swimmers and runners as test subjects. In other words, HIIT should be part of your triathlon training and prep, especially if you’re pressed for time.
In a study assessing the benefits of HIIT on swimmers, the conclusion was that HIIT was more effective than high-volume training.
The scientific consensus appears to be that HIIT is a beneficial component of endurance training. Exactly how HIIT is incorporated is still subject to debate—there are proponents of long intervals (1-4 minutes); short intervals (10-60 second bursts); even max-effort intervals (3-30 seconds). But there’s no denying the positive impact of interval workouts on speed and endurance.
And a smart HIIT session can be extremely time-efficient, letting you turn those odd 45-minute and sub-1-hour snatches of free time here and there into something with meaningful impact on your overall fitness.
Realistically, for those of us juggling work and family, the type of HIIT workout that’s best might boil down to time efficiency as much as physiological effectiveness. How to choose what works for you would be far more than would fit in the scope of this post. Just know that building some HIIT into your workout regimen can benefit all three legs of your perfect tri: swim, bike and run.
Bottom line: HIIT works. So go out and get you some.
]]>Do you love your triathlon apparel brand but wish they better aligned with your values? Ever wish you could find a high-end race brand that used more sustainable production materials and processes? Look no further - Mach Apparel is the newest and most innovative triathlon apparel brand to enter the market.
Based out of Denver, Colorado, we are above all else committed to the athlete. We believe that technology, eco-friendly production and minimalist design aesthetics can work in harmony to produce the best triathlon apparel in the world.
Faster, cleaner and safer for athletes, our high-end race kits are dedicated to creating excellence for the athlete. Whether a high-level professional, an everyday age grouper or an athlete overcoming challenging circumstances to tow the start line, we believe in providing products that give athletes peak advantage on race day.
Dedicated to empowering athletes to break their personal barriers, we launched our inaugural ambassador program Monday, December 16th. We will build a community of passionate, positive and motivated athletes dedicated to pushing their limits and helping other athletes do the same.
Another core value of our company is using our brand’s success to give back to the triathlon community and other organizations working to benefit those in need. A portion of our revenue each quarter will go to select non-profit organizations across the country. We will also be partnering with US-based artists and designers to support local entrepreneurs and bring you, the athletes, the most exciting new designs on the market.
We would love for you to join our growing community of excited and passionate athletes committed to pushing the boundaries of what is possible. Give us a follow on our social media channels @MachApparelTri on Facebook and Instagram and @MachApparel on Twitter, or hashtag us using #builttobreakbarriers for your personal feature.
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