In that spirit, extra apparel such as socks, shorts and shirts have little benefit versus what they cost you during transition time. Hydration is important, but you can tend to that when you are in the biking course or in the case of T2, on the running course. Your focus is to get to the next leg of the race as quickly as possible.

Know Where Your Tri Bike Is, Don’t Look for It

The first part of your T1 transition is actually getting on the tri bike, and you have to know where it is beforehand. In fact, you have to know where everything is—time spent looking for stuff is time wasted. Your shoes and sunglasses also should be ready to go and exactly where you need them to be.

One great way to keep track of your biking shoes and sunglasses is to attach them to your bike. Using rubber bands to attach your sunglasses to the handlebars is a great way to save time. When you change into your running shoes in T2, make sure that your running shoes are on the same side as your rack so you don’t have to go around your bike to get to them.

Above All, Practice Your Transitions

These bits of advice are great, but to really shave the seconds off of your transitions, you need to rehearse them repeatedly. When you do this, always keep in mind that you are looking for ways to save time, and you will be able to eliminate habits and arrangements that waste your precious time.

Of course, with practice, everything simply becomes faster. You will fumble less with changing your triathlon shoes, donning and removing your helmet and all the other necessary steps in your transitions. Training in transitions is just as important as training in the courses themselves, and the payoff will be immense.

Use the this Triathlon Supplies Check List to ensure you have everything you need at each race:

Swim

• Anti Chafe (body glide, Tri Slide or similar–apply to neck, shins, forearms & other chafe prone areas, as well as to the exterior of wetsuit at the lower legs and arms for easier removal of wetsuit post swim)
• Anti-Fog Solution
• Ear Plugs
• Goggles
• Neoprene Cap
• Nose Clip
• Race Outfit (tri shorts/tank)
• Spare Goggles?
• Speed Swim Suit
• Swim cap
• Timing chip
• Towel
• Transition mat
• Wetsuit

Bike

• Bike

• Aero Water Bottle Straw
• Aero Water Bottle Elastic
• Bar-end Plugs?
• CO2 Accessories
• CO2 Cartridge
• Cycling Gloves
• Cycling Shirt
• Cycling Shoes
• Cycling Shorts
• Electrical Tape
• Floor Pump
• Headband
• Helmet
• Patch Kit
• Race Wheels
• Socks
• Spare Tire
• Spare Tube
• Sunglasses
• Tire Levers
• Trainer
• Valve Stem Extenders
• Water Bottles
• Wheel Stand
• Wrench Set/Tools
• Zip Ties

• Energy gel

• H20 or energy drink of choice

Run

• Elastic Laces
• Energy Gel
• Fuel Belt
• Hat or Visor
• Number Belt
• Orthotics
• Reflective Tape
• Running Shirt
• Running Shoes
• Running Shorts
• Socks
• Sunscreen
• Sunglasses
• Water or Gel Bottle to carry

Other

• Advil
• Antibacterial hand wipes
• Body Glide
• Bucket
• Camera
• Chain Lube
• Confirmation Letter/Email
• Contact Lenses
• Directions to Race
• Energy Bars
• Energy Drink
• Energy Gels
• Energy Pills
• Flip Flops/Sandals
• Garbage Bag
• Head Light/Flash Light
• Heart Rate Monitor
• Rx Glasses
• Post Race Clothing
• Rain Gear
• Singlet
• Special Needs Bag
• Sodium Pills
• Stapler
• Sports Bra
• Towel
• Tri-Shorts
• Toilet Paper
• Towel for Transition Area
• Transition Bag
• USAT Card
• Vaseline
• Wallet
• Warm Clothing
• Water
• Wrist Watch

• Sun Block

• A great attitude
• ____________________
• ____________________
• ____________________
• ____________________
• ____________________
• ____________________
• ____________________
• ____________________
• ____________________

Easily Confused Triathlon Terminology

- Blocking is when you stay on the left side of the course in the bike event for too long. You can get disqualified for doing this. The left side is only for passing, and you should do this quickly.

-  Drafting is when you ride closer than three bicycle lengths to the biker ahead of you. It is illegal in most amateur races and some elite races.

-  T1 and T2 are the terms for the swim to bike transition and the bike to run transition respectively.

-  70.3 (Half Ironman) is a type of triathlon event. It is a 1.2 mile swim, 56 mile bike and 13.1 mile run.

-  Ironman is the longest triathlon event. It is a 2.4 mile swim, 112 mile bike and 26.2 mile run.

Things to Do the Morning of an Ironman Triathlon

-  Pump your tires for the last time before the event. Not doing this can lead to a “pinch” flat on the course.

-  For that matter, do a last minute inventory on all of your gear. There is always the chance that you missed something the night before.

-  Eat a normal breakfast. Do not try anything new, or you will pay the price on the course.

Shop Ironman and Get Advice from Real Triathletes

The Ironman Store and Ironman360.com is more than just the best place to go to shop Ironman equipment and supplies. The staff is also highly experienced in triathlon training and competition. They can give you all of the triathlon facts and advice such as which sports drinks are the best, how to handle that nasty curve in the biking event, and much more.

Chrissie Wins

Electrolytes and Hydration in the Triathlete Diet

Two of the most important elements of any triathlon diet are maintaining a proper level of electrolytes and hydration. Participation in extreme sports such as the triathlon can make you burn through more of essential minerals and water than most non-triathletes can imagine. Most people think that electrolyte and hydration maintenance are only necessary during and directly after the event, and this thinking can be disastrous.

Granted, these are the most important times to keep up with these parts of your diet, but that should not overshadow the importance of day-to-day maintenance. As an athlete, your metabolism is faster than the average person, and that does not stop even in your down time.

Carbs and Protein in Your Tri Diet

Maintaining a proper balance of carbs and protein is also a huge consideration in any triathlon diet. Having a balance of the right forms of these nutrients is more important by far than how much of them you eat. Chances are, especially if you’re a seasoned veteran, if you’re hungry, it’s because your body needs more fuel.

On the average, the carb vs. protein ratio ranges from 3:1 to 4:1. Carbohydrates, especially the more complex ones, are what keep you in the race—protein simply does not supply energy on that scale, and you could run the risk of fatigue by having a high ammonia level. Save the simple carbs for during the race, but by all means pack in the complex ones in the days leading up to the event.

Other considerations with carbs and protein include the quality of what you’re consuming. Pasta and potatoes are thought by many to be at the top of the list, but that thinking can actually be dangerous for some athletes. As far as pasta goes, the less the flour is processed the better. In either case, they are high glycemic foods, which can spell bad news for your bad cholesterol levels.

Seek Advice from The Ironman Store

Probably the best thing you can do for your triathlon diet is to seek advice from experts. Of course, your doctor should be on your speed dial. For more specific advice, the knowledgeable staff at The Ironman Store can help you ratchet up the diet plan that you work out with your doctor.

Scott Plasma 3 Review

Scott Plasma 3′s—Fifth Generation Triathlon Bikes

The Scott Plasma 3 represents the culmination of 5 generations of triathlon bikes, and it shows. It is the ultimate marriage of superbike technology with real world practicality. While other bikes that are coming out are sending bike techs back to the drawing board with total revamps of their construction, the Plasma 3 only simplifies things, and makes changes where they matter. It truly shows that Scott has seized upon what they have learned from previous designs and improved what needed improvement, what needed to be added and what needed to be left alone.

This quality definitely makes the Plasma 3s stand out from the other superbikes. Where the others have tricky front end integration, esoteric cable routing, iffy rear brake designs, and well-thought but half-hearted built in accessories, handling the Plasma 3 is practically the Zen of bicycle maintenance

SP3′s Goodies in Detail

Starting with the front end, the design of the front end integration is an exercise in simplicity that would make the Dalai Lama jump for joy. Without sacrificing any handling, they have made the design so simple you may have to fire your tech. The SRAM Return to Center bar also received an upgrade, and it actuates far more easily than many of its predecessors, mainly by returning to the basics.

Moving more toward the center, we still see the SP3 is keeping with a simplistic design. There are no safety tabs in the fork dropouts, the seat post bolt is more intuitive (you will need to use a torque wrench and a universal joint, but it’s not rocket science). The cable routing is interior, where it needs to be, and exterior precisely where it needs to be—no more, no less. Finally, the brake response is simply amazing. You hit the brake, it stops—no extra parts that can fail at any time.

Overall, if you really want to amplify your cycling event, the SP3 is a great union of simplicity and performance. Scott truly deserves all the positive tri bike reviews on this brain child.

 

           

        

   

*Bike Tune Up Special does not include new components, bar tape or gear. No additional work will be performed without the customer’s permission. Bikes will be worked on in a first come, first serve basis. Bikes brought in after September 21, 2011 will not be guarenteed to be serviced by September 25, 2011. Get 10% OFF all in store Nutrition sales through September 25, 2011. We reserve the right to exclude certain manufacturer’s products from our advertised discounts and special offers based on their discount restrictions.*  
]]> http://ironman360.wordpress.com/2011/09/14/esi-ironman-70-3-augusta-tune-up-special-49-95-at-the-ironman-store/feed/ 0 Jim ESi Ironman 70.3 Wheel Alignment Chain Lube Cassette Chain Sprocket Facebook Ironman360 Twitter Ironman360 http://ironman360.wordpress.com/2011/09/11/meet-the-newest-additions-to-our-staff/ http://ironman360.wordpress.com/2011/09/11/meet-the-newest-additions-to-our-staff/#comments Sun, 11 Sep 2011 16:08:01 +0000 Scott http://ironman360.wordpress.com/?p=708 ]]>

Our newest staff members will be happy to answer any of your endurance and multi sport questions.

At The Ironman Store, we strive to bring you only the highest level of expertise with the most professional customer service found anywhere. Along with our highly talented staff of master mechanics, fitters and endurance athletes, we are proud to present the newest members of our team.            Kirsten Schmeling is a talented nine time marathon finisher including Knoxville, Boston and Columbus. She has been coaching runners and other fellow marathoners for the past 6 years. Her expertise in endurance running, hydration, nutrition and recovery is top notch. Kirsten has her Masters degree in Public Health from the University of Sourth Florida and has a Bachelors deree in Athletic Training from Indiana University. Come in and meet Kirsten and let her help you with your running skills. Jeff Black is a USAC certified cycling coach (USAT coaching certification pending); competetive CAT cyclist, time trialist, and runner. Jeff has 2 years of multisport racing experience and is a nationally ranked A.G. duathlete. He is a 2011 member  of Team USA long course duathlon. In 2010, Jeff ranked as the #1 duathlete in A.G.  – Florida region. Jeff has multiple 1st Place overall podium finishes at Olympic distance and is the 2011 Publix Family Fitness Florida point series overall duathlon winner. Come in to meet Jeff and he will be sure to give you some pointers in your cycling technique.

Aero Rider

of non-athletes. If you need to know anything about triathlon for beginners, you need look no further than The IronmanStore. They all are experienced triathletes and know what works and what doesnot in triathlons. They can recommend the best triathlon supplies, gear and equipment for your training needs. As if that was not enough, The IronmanStore has direct phone access to theadministration of the Ironman Triathlon.This way, if there is any question about Ironman policies and procedures, the info you need is only one speed dial away. When you shop with Ironman, you shop with the best. Example: Triathlon Shorts for Men vs. Women An inexperienced athlete probably could not tell you the real differences between triathlon shorts for women versus men’s triathlon shorts. Sure, they are shaped differently, but does it really matter? and why does it matter? The fact is that shorts for triathlons is an exact science with far more elements taken into consideration than you may realize. The best shorts for triathlons are not merely a matter of covering, they are also designed to wick moisture away from your skin, compress your muscles to focus particular groups and prevent lactic acid buildup, prevent chafing and to allow for proper ventilation. Naturally, women are shaped differently than men, and to get the most benefit from your shorts, they have to fit you perfectly. A non-triathlete may be dedicated enough to their job to know this, but can they tell you which shorts do all of these things the best from their experience?

Triathlon Checklist

working order. Cracks in your water bottles can deprive you of water at a crucial time; faulty inner tubes can rob you of precious seconds, and so on. You have to make sure that nothing can go wrong at an inopportune moment or a day of training or competition can be ruined for you. You Need Top Quality Triathlon Apparel Your triathlon apparel plays an enormous role in the success of your training and competition. How well your tri shorts wick the moisture away from you, whether or not it chafes your skin, and so many other factors play into not just your comfort, but your performance as well. Having sensitive, chafed skin over the course of the cycling event can cost you more time than you may realize. What tri shoes you wear also plays a huge difference in your performance. Your training is a good time to decide which shoes are best for you, so take advantage of this time. Make sure your triathlon shoes fit your foot type, provide the best performance for the course, and that their comfort will last from beginning to end. Even the least discomfort in your shoe can drain your energy quicker than you may realize. Your List of Triathlon Gear Should be Complete When it comes to your triathlon supplies, it’s always better to have it and not need it than need it and not have it. You will not be personally carrying everything over the course, so you don’t have to worry much about traveling light. That extra patch kit or roll of tape may come in handy when you need it most. In short, the three essential rules of your triathlon gear are that it should not be worn or defective, it should be top quality, and you should be well stocked.

This detailed packing checklist will ensure that you have the basics and are prepared. Be sure to rehearse your race the day before by laying out the triathlon equipment you will need to get you through the day.

Swim

Anti Chafe (body glide, Tri Slide or similar–apply to neck, shins, forearms & other chafe prone areas, as well as to the exterior of wetsuit at the lower legs and arms for easier removal of wetsuit post swim)

Anti-Fog Solution

Ear Plugs

Goggles

Neoprene Cap

Nose Clip

Race Outfit (tri shorts/tank)

Spare Goggles

Speed Swim Suit

Swim cap

Timing chip

Towel Transition mat

Wetsuit

Bike

Bike

Aero Water BottleStraw

Aero Water Bottle

Elastic Bar-end Plugs

CO2 Accessories

CO2 Cartridge

Cycling Gloves

Cycling Shirt

Cycling Shoes

Cycling Shorts

Electrical Tape

Energy gel

Floor Pump

H20 or energy drink of choice

Headband

Helmet

Patch Kit

Race Wheels

Socks

Spare Tire

Spare Tube

Sunglasses

Tire Levers

Trainer

Valve Stem Extenders

Water Bottles

Wheel Stand

Wrench Set/Tools

Zip Ties

Run

Elastic laces

Energy Gel

Fuel Belt Hat or Visor

Number belt

Orthotics

Reflective Tape

Running Shirt

Running Shoes

Running Shorts

Socks

Sunscreen

Sunglasses

Water or Gel Bottle to carry

Other

Advil

Anti-bacterial hand wipes

BodyGlide

Bucket

Camera

Chain Lube

Contact Lenses

Directions to Race

Energy Bars

Energy Drink

Energy Gels

Energy Pills

Flip Flops/Sandals

Garbage Bag

Head Light/Flash Light

Heart-Rate Monitor

Rx Glasses

Post Race Clothing

Rain Gear

Singlet

Special Needs Bag

Sodium Pills

Stapler

Sports Bra

Sun Block

Towel

Tri-Shorts

Toilet Paper

Towel for Transition Area

Transition Bag

USAT Card

Vaseline

Wallet

Warm Clothing

Water

Wrist Watch

A great attitude

____________________

____________________

____________________

____________________

____________________

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Rotational-Core-Exercise

Swim mechanics and bike fit get all of the hype these days. As triathletes, we are often keenly aware of our mechanical faults in the water, and how to make our bike position as powerful and aerodynamic as possible. The mechanics of running, however, have not yet received the respect that they deserve, until now!

My goal, with this article is to help triathletes and runners alike overcome many of running’s common mechanical pitfalls.

Running mechanics can mask an athlete’s true fitness and speed potential, especially at the Ironman distance, where many of the supporting muscle groups become so fatigued late into the race. These inefficiencies typically combine with an already slowing “engine”, and lead to very slow marathon splits, relative to the athlete’s open running ability.

This occurs on a regular basis at both the elite and age group levels, and can often be avoided by paying run mechanics the same level of attention given to swim technique and bike fit.

The goal of Ironman running is to bring as much of your open running abilities into the race as possible. We like to see no more than a 12 percent difference between an Ironman run split and an open run time.

To this end, it is important to maintain an anabolic mental state. Anabolic? You bet! Chest out and head up, like a sprinter exploding across the finish line—that is what I mean by anabolic. This is in direct contrast to the catabolic carriage, which is evidenced by a crumbling posture and negative state of mind.

Obviously, it’s unlikely that any of you are going to cross the finish line of your next Ironman looking like Usain Bolt. But, that should certainly be the ideal that we strive for, and close attention to running mechanics is our fastest ticket to getting there.

How do we reach this anabolic state of mind?

First we have to address and eliminate the issues that lead to a catabolic state that may currently haunt you. Poor flexibility, weakness in non-primary muscle groups, a cognitive inability to find proper posture, and mental weakness on race day can all contribute to your catabolic state.

Poor Extension

This is measured by how far behind the body your leg (i.e. femur) extends during the recovery phase of your running stride. I typically like to see a minimum of 16 degrees of femur extension off of the vertical.

This quality is critical in good running posture, because it typically leads to a higher running cadence. By extending the femur further behind the body, your lower leg tends to recover much higher and closer to your rear-end. With this higher recovery, the lever created from your hip, down has less rotational mass and is therefore in a position to recover forward, faster. This faster forward recovery leads to a higher running cadence and, most times, a better strike location relative to your upper torso position.

A higher running cadence helps reduce fatigue, increase speed, and reduce the possibility of injury. It’s not as simple, however, as heading out the door and thinking about the need to run with a faster cadence. This approach typically leads to hip flexor injuries due to an increased load on the hip flexors.

The key to a proper increase in running cadence is good upper torso position and hip flexor flexibility, which greatly improves femur extension.

Upper Torso Position

This is the position of your body from your waist to your ear, relative to the vertical position. Ideally, I like to see the upper torso at a forward angle of about five to ten degrees off of vertical. Proper upper torso position helps improve running cadence and sets your body up for a foot strike that falls beneath the body. This improved foot strike position reduces braking forces and vertical bounce.

Extreme vertical bounce in a runner’s gait leads to slower than necessary run times, as the balance of time moving vertically is NOT spent moving horizontally. This extreme vertical bounce can also overload the hips in, most cases upon contact with the ground. An additional one to two inches of vertical bounce, beyond normal, can relate to as much as 300 to 600 feet of vertical climbing in a flat 40-minute 10K, running at 90 steps per minute. This vertical bounce essentially creates hills where there are none!

A good upper torso position also permits the upper quad and psoas a bit of “slack”, allowing for good extension, as discussed above. While creating a good upper torso position is very much cognitive in nature, it also requires good soleus (calf muscle) flexibility. Many triathletes lack this flexibility, leading to poor running mechanics, and many times, Achilles tendonitis and/or plantar fasciitis.

So far, we have discussed two flexibilities that are critical to good running mechanics: soleus flexibility and hip flexor/upper quad flexibility. These are the very same areas that become very tight with frequent riding in the aero position. Therefore, it is with no surprise that we see so many poor running strides on the marathon course of any Ironman.

Hip Drop

This is best evaluated through video run analysis, and is presented by the dropping of one or both of the hips, upon foot strike and weight transfer.

Drawing a horizontal line across the very tops of the hip bones, a drop of more than 14 degrees can be indicative of weak gluteus media and/or TFLs (tensor fascia lata). A good video analysis will very easily identify too much hip drop and the effects that it has on your running stride.

From behind, this hip drop can be seen as a zig-zag pattern that starts at the feet, extending up through the hips, back and head. Upon the striking and dropping of the hip, we essentially see all of these body parts going in different lateral directions. The legs and hips end up leaning in different directions. The back follows the legs, and the head follows the hips. Hence, the zig-zag effect!

This is a major chain-reaction of lateral deflection being directed in opposing directions. For example, with a weak left gluteus medius the right hip drops and the left hip leans to the left, causing the legs and back to actually lean to the right. And, in a last ditch effort to keep the body from falling over, the head goes the way of the hip, leaning to the left. All of this, when our aim is to run neither left nor right, but forward!

This hip drop leads to unnecessary usage of muscle glycogen at a time when we are doing our best to preserve it. Furthermore, the hip drop also tends to contribute to a lower running cadence, because more time is spent in contact with the ground, upon foot strike and rebound. The more energy that can be put into moving forward, rather than left, right, up, or down, the faster you will be.

Lack of Shoulder Rotation

The shoulders play an integral role in efficient running posture. Many athletes are under the false impression that they should be running with a very square shoulder position. In fact, it is just the opposite as the best runners actually use their shoulder mass as a tool to help propel them forward, late in races when their lower bodies becomes extremely fatigued.

A lack of shoulder rotation tends to be cognitive in nature and/or related to a weakness in rotational core strength. A strong upper torso rotation, late in the run, requires a great deal of rotational core strength, as the athlete is relying solely on the soft-tissue strength of their core to facilitate the rotation.

Dropped Arm Position

Both dropped arm and “elbows out” positions are typically the result of hip weakness and/or cognitive habit. Typically, runners with weak hips on one or both sides tend to drop their arm on the side of the weak hip, in an effort to pull the body back over to that side. This is one of those inefficient compensatory motions that slow runners down. These arm positions tend to limit cadence as more rotational mass is presented in the form of arm mass further away from the shoulder.

Most world-class runners exhibit the same acute elbow angle deep into their recovery posture, as they maintain during the drive portion of their arm swing. It is as if the elbow is being pulled directly back from its most forward position with a fishing line!

Compensation for any of the above identified deficiencies fall into two different categories, namely cognitive and muscular. Those cognitive in nature require the runner to make mental changes to their posture while running. The recommended muscular changes can be addressed in strength and flexibility conditioning.

Below, I focus on the best, most targeted, run-specific stretching and strengthening exercises to address the deficiencies identified above.

These exercises are those that I most commonly prescribe to athletes, following a detailed running mechanics assessment. Each of these directly impact one or more of the above critical areas, required for great running mechanics.

1) Single Leg Squat: This is the single most commonly prescribed functional strength move that I use with the athletes who I assess. They can be done with a TRX, standing alone in your living room or in the gym on a smith machine. In each of these cases, the eccentric loading that must be resisted by your hips helps to eliminate hip drops through strengthening of the glut medius and TFL, among other muscle groups.

How: Stand on one foot and lower yourself down to a comfortable depth without straining your knee, then raise yourself back up. Try this without holding onto anything to get a significant balance benefit out of it. Do three sets of 10 reps.

2) Eccentric Calf Raises: This is the second most commonly prescribed run-specific strength/flexibility move that I prescribe. It helps to create a better forward upper torso position, leading to a higher running cadence and much reduced braking force. This move also practically eliminates below the knee soft tissue injuries.

How: Stand on a step with just the ball of your foot (preferably barefoot). Start on the toes of one foot and very slowly lower yourself down until your heel comfortably stops (full range of motion). Then, lift yourself with two feet, and again lower yourself with one again. Do three sets of 10 reps on each leg.

3) Two-Joint Hip Flexor Stretch: This move is very run-specific and really helps to target the hip flexors and upper quads, which are areas that are chronically tight in triathletes, due to high cycling volumes. For many years I prescribed a traditional psoas stretch to help fix very short extensions, as discussed above. However, I later realized that the two-joint stretch was more functional, helping to engage the upper quad, and critical to creating better extension and running cadence.

How: Kneel down on one knee (on a soft surface). Grasp that same side’s ankle with the hand on the opposite side—all behind your body. The leg without the knee down should be firmly planted, foot down out in front of you. Once in this position, drive the pelvis toward the ground. Many athletes will need to use a towel to grasp their ankle until they become more flexible. Hold this stretch for 30 seconds and do three reps.

4) Hill Bounding: This is better categorized as a key workout, but in many cases can help to lead to better running mechanics. Initially introduced by Coach Arthur Lydiard, I have successfully used this workout, with my athletes, for the past 10 years as a key workout and run mechanics drill.

How: Hill Bounding is a type of hill repeat where you focus on getting as much vertical bounce as possible, with long strides (totally opposite of the way you would approach a hill on race day). Think “long strides and low cadence” with these. A one-minute hill with a 6 to 10 percent grade is perfect. Take four minutes between repeats. Do six to 10 of these in the context of a 75-minute run.

5) Rotational Core Work: By now, almost all athletes have realized the importance of core strength. What many athletes fail to realize is that rotational core strength is more important as a functional exercise! Practically any core specific abdominal move is fine, as long as it has a rotational component. For example, bicycle crunches.

How: There are many ways to do rotational core work. Inclined sit-ups and bicycle crunches are common.  Any core exercise that has a rotational component will suffice.

The integration of these five moves into your regular functional strength routine can help fix bad running form or help maintain already strong technique. Just two sets of each, once or twice each week, is all it takes.