triathlon tips sheri schrock, 2015 trisports.com elite team
TRANSCRIPT
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Triathlon Tips
Sheri Schrock, 2015 TriSports.com Elite Team
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Triathlon – An Unexpected Journey
• Sugar Lake Tri – 9 times
• 2014 World Triathlon, Weihai, China – Winter training on bike trainer– Garmin to measure heart rate on bike/pace
on run
• 2015 World Triathlon, Malmo, Sweden
– Power meter on bike– Triathlon Camp
• May 2015 Triathlon Coach Certification
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• Non-swimmers:– Start w/ Duathlon. Add Tris later– Try a Relay Triathlon
• Keep it simple - goggles, bike, bike shoes, helmet, water bottle, tri shorts, run shoes– Wetsuit if the water is cold
• Choose a race• Set goals• Allow 8 or more weeks to train
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Set Goals
• Challenging and realistic
• Performance oriented– Process, you can control (pace on bike/run)– Not outcome/result (1st place)
• WHY?– Enhance your motivation and focus– Makes you accountable
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Training
• 6-8/wk - 2 swim, 2-3 bike, 2-3 run
• Sport specific – swim/bike/run
• Aerobic – 20 minutes plus• Practice transitions (rip off wetsuit, mount/dismount bike)
• Carry ID (expired) or Road ID, especially on the bike
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Progressive/Increase/Overload
• Intensity harder is KING– More improvement (faster) in less time– Incorporate races as hard training
• It’s hard to push yourself alone
• Volume longer is over-rated but needed• 1 long bike and run per week• Needed for finishing
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Intensity
• Adaptation = stress + REST
• *** Most important rule of training***
• Most ignored!
• Next time a similar session should be easier or faster
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Swim Training
• Learn to breath on BOTH sides– Water may be choppy
• Practice open water swimming and sighting – Lifting head causes drag (legs drop)– Look with eyes
• Swim along the shore for safety
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Bike Equipment• Proper bike fit is key!• Clipless pedals
– System with cleats that bolt to bike shoes – More power and safer
• Tri shorts vs Bike shorts for the run– Tri chamois slimmer, more flexible– Bike chamois may feel a like giant diaper!
• Chamois cream• Upgrade wheels?• Flat Kit and know how to change a tire!
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Tri Frame Has Different Geometry• Over 60% weight toward front of bike • Need to keep hip angle open for efficient pedaling
• More comfortable, efficient and aerodynamic position while in the aerobars Diagram credit: James Hepburn
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Get Aero
• On a flat road with no wind:– 90% of resistance is from aerodynamic drag
• 25-30% due to bike• 70-75% due to body
• You can buy speed– Aerobar is #1 cheapest way to go fast
• Gain ½ mph w/o pedaling faster• Clip-on aerobars for road bike
– May need to change seat post– and stem for optimum fit
– Aero helmet is #2 speed increase• or tape up road helmet
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Water Bottle Options
• Best: Horizontal between your arms– Faster than no water bottle!
• #2 Vertical between aero bars
• #3 Behind the seat (but difficult to grab)
• #4 Down tube
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Bike Skills - Cornering
• Inside leg high
• Outside leg extend and push
• Lean bike into corner– Inside hand push down on handlebar– Inside knee to frame
• Keep body over centerline so tires press into road
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Run Training
• Cadence > 180 steps/min (counting both feet)
• Practice BRICKS – running hard off the bike
• Treadmill:– 1.5-2% gradient
equivalent to pace outdoors
• Compensates for wind resistance
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*** Do Race Simulations ***
• 1-2 weeks before race
• 75-100% of each distance
• Practice race pace/hydration/fuel
• Wear race gear
• Quick transitions
• WHY?– Builds confidence– On race day, you can recall this session
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Strength Training
• WHY? Injury prevention• After a hard session (easy days stay
easy)• Off season best time to start (body not tired)
– Less reps during race season
• Helps maintain aero on bike– Strength and flexibility
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Strength Is More than Weights
• TRX– Best use of time– Core and gluts
• Running drills or long interval up steep hill– Don’t run down!
• Low cadence on bike (60-70 rpm on gradual hill)– Not if you have knee problems!
• Swim stretch bands
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Recovery• Warm down after training• Schedule off/easy days – 1-2/week
– Easy bike or swim• Gets blood flowing in your legs day after race
• Easy weeks – Every 4th week of training and after a race
• If you miss a session, it’s gone – forget it!– Don’t jam it in and compromise other hard
sessions
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More on Recovery• Compression socks
– Improves circulation
• Foam roller (free massage)– Increases circulation– Breaks down scar tissue
• Mood is a good measure of recovery• Stress + inadequate rest/recovery
sick, poor form, injury• Not Jacuzzi (hot dehydration)
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Race Week
• Eat and hydrate
• Know the course – Your responsibility!– Ride or drive bike course– Drive, bike, or jog run course
• Race Tats (tattoos)– Stick on #s the night before
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Know Race Day Schedule
• Time of pre-race athlete meeting?
• Time transition closes?
• YOUR race start time?
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Race Day
• Breakfast 3 hrs (or more) before race start– Tops off liver glycogen (not muscle glycogen)– Easily digested, low fiber carbs
• Pump up tires (or night before)• Know YOUR swim course
– Check landmarks– Count swim buoys
• Know where your bike is! • Walk through entries/exits
– Swim in/Bike out and Bike in/Run out
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Transition Area
Credit: Joey De Fazio
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Race Rules
• No outside assistance– This includes food, drinks, equipment, support,
pacing– Exception: Race/Medical Officials can help!
• Bike helmet – buckled– Required all times while on bike
– before, during, and after event or DQ!!!
• Bike bar ends plugged
• No glass in transition
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Transition Set-Up
• Minimize your stuff
• Identify your spot with bright towel/pad– Not balloons!
• Layout gear in order
• Attach shoes to pedals (Tri 102) – Position with rubber bands
• Transition closes before 1st Wave Start – NO RE-ENTRY!
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Checklist
• Helmet• Cycling
shoes/socks• Sunglasses• Water bottles• Nutrition • Tool Kit: tube, CO2,
levers, multi-tool• Floor pump
• Running shoes • Race belt• Hat/visor
• Tri kit• 2 sets of goggles• 1 tinted, 1 normal• Bright-colored towel• Wetsuit
• Other• Watch/Garmin• Heart rate strap• Anti chafe• Sunscreen• Arm sleeves (cold)• Raincoat
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Race Belt
• Very convenient!
• Buckle or slip it on
• If required, wear number in back on bike
• Spin it to the front for the run
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Intermission
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Swim Equipment
• Goggles
• Wetsuit –Buoyancy faster!!!–Warmth–Purchase or rent
• Swim cap provided by the race
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Swim Rules• Wear cap provided
– Can add neoprene cap under if cold• Wetsuit allowed if water 78 degrees or less• You can walk/run as far as you want!
– Forward progress using the bottom is OK• Deep water: OK to hang onto boat, buoy, rope,
as long as no forward progress• Any stroke is OK; treading water is OK
– Breast stroke can be annoying to others• Takes up space• You may kick someone
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Drafting Is Desired!
• Draft off– #1 Knees
– #2 Feet
• Be aware– Stay on course!
Source: Triathlete.com
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Swim Start• Sport shield/Glide on ankles and wrists
– Easy off!
• Goggle straps under swim cap– Prevents them getting knocked off
• Warm-up in the water before the start– Unless it’s very cold out– Swim stretch bands if cold
• Waves or Time Trial Start?• Mass start
– Beginners can start at side and back
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Swim Course
• Buoys– Count in advance– How many to the turn(s)?
• So you know when to turn if it’s wavy
• Site the swim exit • Save your legs kick less than normal
– Except at the start – and last 50 meters
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Transition - T1
• Swim exit: Last 50 meters kick hard to return blood to legs before run up the beach
• Remove wetsuit TOP during run up beach• RUN to transition – part of RACE!• Sandy feet? Sand comes off on dewy grass
– Or wash off with spare water botttle
• BUCKLE HELMET before un-racking bike• RUN to mount line• Mount after the Mount Line
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Bike
• Stay in aerobars
• High cadence so legs not damaged for run
• Drink/eat going uphill
• Intake most of calories on bike– 16-25 fluid oz/hr– 1-2 gels/hr
• Increase cadence at the end– Legs ready to run
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Bike Rules• Mount after line. Dismount before line.• Pass on left• No blocking• Do not cross solid yellow center line for
ANY reason– Penalty Referee’s discretion
• Bike breakdown– Push/carry bike along course OK– Cannot abandon your bike
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No Drafting!• 3 bike lengths between bikes• PASSING: 15 seconds to move out of the zone
– Pass or drop back• Overtaken: Leading edge of front wheel passes
front wheel of another cyclist• If overtaken, you must immediately exit draft
zone from the rear – Before you can re-pass (not recommended!)
• EXCEPTION: Aid station, transition exit/entry, 90 degree turn, course blockage, safety/emergency
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Bike – Draft Zone3 bike lengths between bikes
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Race – Carry Emergency Equipment on Bike?
• YES if Goal = Finish– Tube, 2 CO2 cartridges, regulator, tire levers– and know how to do it!– Or seal and inflate canister
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Transition – T2
• Dismount before the Dismount Line• Slip out of shoes while riding (Tri 102)
– Easier to run through Transition barefoot!
• RUN through transition• Rack bike fastest direction
– Bike can face either way in T2
• Unclip helmet after racking bike• Elastic quick laces on run shoes• Slip race belt over your head
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Running Race
• Baby steps– Running feels different off the bike, this will pass
• Walk through aid stations if needed
• Shoes– Lightweight < 8 oz– Trail or road race?
• How much traction?
– Break in shoes • and your legs!• on hard runs
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“Don’t forget to have fun!”
• The other athletes are not judging first-timers. They are focused on their own race. They are usually very supportive and helpful.
• If you need help just ask!
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Look Good in your Finishing Photo!
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Long Run Needs
• Glide/Sport Shield for chafing
• Hoka shoes - LOTS of padding
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Compression Apparel
• Training and racing
• Reduces muscle vibration• Delays fatigue and improves performance
• Improves circulation• Speeds recovery
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Longer Race Needs
• Events > 2 hrs require caloric (carbos) intake
• Regular food difficult to digest at high intensity race pace
• Gels and liquids easier to digest
• Electrolytes
• Events > 4 hrs protein intake
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Triathlon 103
• Winter Training – treadmill and bike trainer
• Fluid trainer has progressive resistance, similar to your own bike - builds muscle memory
• Magnetic trainers and spin bikes are different
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Causes of Fatigue (bonking)
• #1 Drop in blood volume from dehydration Loss in circulation
• Can’t deliver oxygen to muscles• Can’t remove heat
– Difficult to recover
• #2 Carbo depletion– Low fuel, low blood sugar– Easy to recover
• Glucose, simple sugars
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Hydration
• KEEP BLOOD VOLUME UP• HOW? Maximize fluid uptake• Need a little bit of sodium to pull the water in• Sugar-free electrolyte tablets (FIZZ)
– Yes, but also need glucose
• Sports drinks (Gatorade/PowerAde) – Fructose pulls water from the blood
• Replace 16-25 oz/hr
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Race Nutrition
• Test it before the race!
• Burn 700-1200 cal/hr
• Replace 400-600 cal/hr
• Focus replacement during bike
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Recovery Nutrition
• Training breaks down muscle. Amino acids replace
• Right after you finish– Anything is better than nothing!
• Protein within 30 minutes– Protein drink/powder– Aids muscle recovery– Extends your window to replace carbos
through meals by 2-3 hours– Whey/casein (non-fat Greek yoghurt
w/honey)• After training and racing
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Cramping – Take salt tabs?
• Sodium (Na) losses not a factor unless continuous stage races at altitude or very hot
• Na has not been proven to prevent cramps • Predisposition to cramping
– Low magnesium (Mg)– Need Mg and Na to start muscle contraction– Take calcium (TUMS) before race (3 hrs)
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Power Meter (Tri 103)
• Shows how hard you’re working
• Independent of wind, terrain, health, fatigue, hydration
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Race Distances
• Sprint: 750 meter swim, 20K (12 mi) bike, 5K (3.1 mi) run
– Hard start to finish– Minimal nutrition – energy drink
• Olympic: 1.5K (0.93 mi) swim, 40K (25 mi) bike, 10K (6.2 mi) run
– Controlled sprint
• Half Ironman• Ironman: 2.4 mi swim, 112mi bike, 26.2 mi run
– Pace and nutrition are key
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My Favorite Races• Superior Man, Duluth
– Jump off Vista boat, beautiful run along Lake Superior• Timberman, Sugar Lake
– Best swim! No travel!• Apple, Sartell
– Good value• Gear West Duathlon, Orono
– Good value• Z Tri, Zorbaz, Pokegama Lake
– If you work a Frontrunner event, you may get to race another event for free!
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Sheri Schrock
• 2015 TriSports.com Elite Team• 2014 Triathlon All American (top 10%)• 2014 Long Course Triathlon World
Championships, Weihai, China, 2nd Place• Ironman Louisville 2013• 2012 WORLD CHAMPION, Long Course
Duathlon Powerman World Championships, Zofingen, Switzerland
• Team USA, 2011-2015
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Sheri Schrock
• Please contact me!
• for a 20% off coupon for this awesome company – use anytime in 2015!