1. Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

2. 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

3. 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

4. Set Goals Challenging and realistic Performance oriented –Process, you can control (pace on bike/run) –Not outcome/result (1 st place) WHY? –Enhance your motivation and focus –Makes you accountable

5. 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

6. 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

7. Intensity Adaptation = stress + REST *** Most important rule of training*** Most ignored! Next time a similar session should be easier or faster

8. 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

9. 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!

10. 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

11. 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

12. 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

13. Intermission

14. 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

15. 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

16. *** 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

17. 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

18. 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

19. 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 4 th 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

20. 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)

21. 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

22. Know Race Day Schedule Time of pre-race athlete meeting? Time transition closes? YOUR race start time?

23. 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

24. Transition Area Credit: Joey De Fazio

25. 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

26. 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 1 st Wave Start –NO RE-ENTRY!

27. 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

28. 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

29. Intermission

30. Swim Equipment Goggles Wetsuit –Buoyancy  faster!!! –Warmth –Purchase or rent Swim cap provided by the race

31. 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

32. Drafting Is Desired! Draft off –#1 Knees –#2 Feet Be aware –Stay on course! Source: Triathlete.com

33. 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

34. 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

35. 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

36. 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

37. 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

38. 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

39. Bike – Draft Zone 3 bike lengths between bikes

40. 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

41. 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

42. 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

43. “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!

44. Look Good in your Finishing Photo!

45. Long Run Needs Glide/Sport Shield for chafing Hoka shoes - LOTS of padding

46. Compression Apparel Training and racing Reduces muscle vibration Delays fatigue and improves performance Improves circulation Speeds recovery

47. 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

48. 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

49. 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

50. 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

51. Race Nutrition Test it before the race! Burn 700-1200 cal/hr Replace 400-600 cal/hr Focus replacement during bike

52. 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

53. 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)

54. Power Meter (Tri 103) Shows how hard you’re working Independent of wind, terrain, health, fatigue, hydration

55. 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

56. 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!

57. Sheri Schrock 2015 TriSports.com Elite Team 2014 Triathlon All American (top 10%) 2014 Long Course Triathlon World Championships, Weihai, China, 2 nd Place Ironman Louisville 2013 2012 WORLD CHAMPION, Long Course Duathlon Powerman World Championships, Zofingen, Switzerland Team USA, 2011-2015

58. Sheri Schrock Please contact me! sheri.schrock@q.com for a 20% off coupon for this awesome company – use anytime in 2015!