Triathlon

What is your best advice for racing in the rain,  especially on the bike leg?

Master the Rain: Key Tips for Racing in Wet Conditions!

Karen Peterson racing in the rain. Great question. You know what seriously would tell you to put vinegar on your tiles tires. That's very old school. Apparently it stops them from sliding. I don't know if that's actually true. I would say, make sure that you get a good wet weather Tire. Now, the Continental Grand prix's are very good in the wet, they'll be some cyclists on here that be able to weigh in on, possibly better tires. I'm assuming you'd have to burn tire and not tubeless. Oh, so you by Kayla, you want to be practicing you know go out and ride in the rain. Like don't be afraid to ride in the rain because you want to be practicing bike handling in the rain. Just going to be a little more careful. I'm taking corners and even Crossing honestly, I've over the other side of the road. Not also know that the white strips on the road or the white marking, that's going to be a lot more slippery. So don't try to corner on a white marking or a marking on the road because that's can be much more slippery try and stay on the asphalt. And yeah, just practice makes perfect just get out. And don't avoid riding in the rain. I used to that when I was younger but you got to get out there and you got to ride in it. Quick story about Miranda car-free, she will always write in the pissing rain because you just never know what's going to happen on race day. And she told me that that she always will writing it because it gets her prepared for anything in a race. So hopefully those tips helped have a great day.

To race in the rain, make sure you have a good wet weather tire and practice handling your bike in the rain. Be careful of white markings on the road as they can be more slippery. Also, don't avoid riding in the rain because practice makes perfect.

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My best advice for racing in the rain, especially on the bike leg, is to consider a few key tips. Firstly, there is an old-school suggestion of putting vinegar on your tires to prevent sliding, although I cannot confirm its effectiveness. Instead, I recommend investing in good wet weather tires like the Continental Grand Prix, or seeking recommendations from experienced cyclists.

Practice riding in the rain to improve your bike handling skills. Be cautious when taking corners and crossing roads, as they can be more slippery, especially white markings on the road. Try to stay on the asphalt for better traction.

Don't shy away from riding in the rain. Embrace it as an opportunity to gain experience and improve your performance. Miranda Carfrae, a professional triathlete, always rides in the rain to prepare for any race day conditions.

Remember, practice makes perfect. So, get out there, ride in the rain, and be prepared for anything that comes your way. Good luck!

When coaching non professional triathletes in the water, what are the top three things you look for?

Mastering Open Water: Top 3 Tips for Coaching Non-Pro Triathletes

Hey, dr. Brian, I love this question and we love this at Teamsters Tri Club, Siri Lindley and myself were both non-swimmers and end up being coming out of the front eyelid. The world championships in Hawaii. One year with Jodie swallow and cirie also came out of the swim multiple times with the top pack after only learnings from it 24. So I feel like we have good insights here. For this answer, when coaching non-professionals in the water, I guess, triathletes, what do you what are the top three things you look for in the Order specifically, not necessarily looking for, I guess that's a question, you're asking about more hoping that what you mean is more? What are the things that you want to advise, and give them advice for on focusing on? And with open water, it's always the bilateral breathing, being able to breathe both sides because of the waves, and the Billy's being on either side. They get good siding, and it going, good direction in open water. It's a fast stroke rate because again of the waves and the people around them faster, stroke rates going to work much better in In open water with the chop. You can't have a long slow full immersions from stroke. Michael Phelps, even said he stroked doesn't work for Open Water. He got his butt kicked by our Aussie surf, Lifesaver because it's a fast. Strong deep catch. I would say more open arm recovery and most guys are doing this now rather than high elbow, the high elbows just not going to work in, open water with you, hitting the waves and stuff like that. The problem with high elbow too is you can enter way too early and you're going to often miss that first part of the stroke and it tends to force people to pull their their hand out early and miss the support of their stroke to. So I would say bilateral breathing, fire stroke rate, open on recovery. Boom.

When coaching non-professionals in the water, triathletes, the top three things to focus on are bilateral breathing, a fast stroke rate and an open arm recovery.

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When coaching non-professional triathletes in the water, there are three key things I focus on. First, bilateral breathing is crucial for open water swimming due to waves and buoys being on either side. It helps with good sighting and maintaining the right direction. Second, a fast stroke rate is important in choppy open water conditions. A quick and strong stroke with a deep catch works better than a slow, full immersion stroke. Even Michael Phelps acknowledged that a slow stroke doesn't work well in open water. Lastly, I recommend an open arm recovery instead of a high elbow technique. This allows for better navigation through waves and prevents early entry, which can lead to missed strokes and lack of support. So, in summary, I prioritize bilateral breathing, a fast stroke rate, and an open arm recovery when coaching non-professional triathletes in the water.

Whats the best way to improve my open water swim?

Master Open Water Swimming: Key Tips for Success

Velocity that open to open water to pool swimming. So our key tips for Open Water Swimming, which will have to practice in the pole. First one is definitely straighter arm open arm recovery because that way you're not missing any of the catch. You with a high elbow, you don't an impingement can happen. You can enter the water too early. So straighter arm exit and entry come right over. This is slightly bent elbow. And the key is here, when you pulled through the water, you want a high elbow, right? But you don't want to high elbow in the recovery phase. Because that causes impingement and often Open Water. You're going to hit the way for the elbow, so you want to straighter arm open arm recovery. When you enter your elbow is high under the water and you pull deep but with the elbow high. So like this, you don't want this, you want straighter arm open recovery and goes in at high. Elbow under the water. Push through and looks at all the way back. Second one is eyes down. You have your eyes down and then you go to breathes, you look up and still breed to the side. So eyes down looking at the bottom, so your legs come up, especially for non-swimmers. It's very hard to old-school ways to look up. You want to be looking down at the bottom of the pool. The third one is fast stroke rate so you want to really fast rope, but there shouldn't be any cause at all if you continually moving your arms, okay? Continuing moving your arms. You're not doing the catch up, tap swing. This is the other one is bilateral, breathing, bilateral. Breathing is really important. Evens up the stroke and it also has really good obviously, for Open Water because the bullies can be on either side. So for tips, open up straight around, recovery eyes down, fast stroke rate, bilateral breathing. Thanks guys.

Key tips for open water swimming are straight arm open arm recovery, eyes down, fast stroke rate and bilateral breathing.

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To improve your open water swim, there are several key tips to practice in the pool. First, focus on a straighter arm open arm recovery. This helps ensure you don't miss any of the catch and avoids impingement. Keep your elbow high when pulling through the water, but maintain a straighter arm during the recovery phase.

Next, keep your eyes down while swimming, looking at the bottom of the pool. This helps keep your legs up, especially for non-swimmers who may struggle with the old-school habit of looking up.

Maintain a fast stroke rate, continuously moving your arms without pauses. Avoid doing the catch-up drill and keep your arms in motion.

Lastly, practice bilateral breathing, which means breathing to both sides. This helps even out your stroke and is particularly useful in open water where buoys can be on either side.

By focusing on these tips - straighter arm open arm recovery, eyes down, fast stroke rate, and bilateral breathing - you can improve your open water swim. Happy swimming!

Do you recommend bearing weight in the TT position, on the sit bones, or perineum?

Sitting in the TT position: Sit bones or perineum?

Hey, thanks for the question. Do you recommend wearing bearing white in the TT position? On the sit bones are on the perineum. So for the women, we actually sit right on our ischium. I'm sitting here and now I'm on my sit bones, but if you're in the TT, bar is like, down like this, you will never be on your sit bones ever for guys or girls. And if you are, you're in the wrong position. So definitely you want to be right forward, right on the front to the girls. Right on that sweet or four spot that is very uncomfortable and the same for the men. It's really uncomfortable. So you have to make sure you have good padding and a really good seat, keep a comfy.

No, you should not wear a bearing white in the TT position. You should be sitting forward and make sure you have good padding and a comfortable seat.

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When it comes to bearing weight in the TT (time trial) position, it is not recommended to bear weight on the sit bones or perineum. For women, it's important to note that we actually sit on our ischium, which are the bony structures that support our weight. When in the TT position, the bar is positioned lower, and you should never be on your sit bones, regardless of gender. If you find yourself on your sit bones, you are in the wrong position.

Instead, it is advised to shift your weight forward, placing it on the front part of the saddle. For women, this means sitting on the sweet spot, which can be uncomfortable without proper padding and a comfortable seat. The same applies to men, as it can also be uncomfortable for them. Therefore, it's essential to ensure you have good padding and a well-designed seat to maintain comfort while bearing weight in the TT position.

I start taper week on Monday but have missed all of last week's sessions.  Can I do a hard run/bike brick and then go into taper week?

Missed Last Week's Sessions? Adjust for Taper Week with Care

Karen Pearson. Firstly, you are a legend at 60 plus doing now, triathlons half marathons, marathons. I'm so proud to have you as part of our club. Now, you're asking this, I start taper week on Monday, which I assume is tomorrow, but have missed all of last week's sessions. Can I do a hard run by Craig and then go into the taper. Okay. It depends what you've missed it. If you've missed it because you've been sick, then, I would be very mindful that you don't want to be pushing the brake, but go. Buy a few, listen to your body. Mr. Because you're injured again, I would probably be careful of doing anything that hurts race weekend, even be mindful that you don't want to do anything. That's gonna irritate anything, but it's just been, because you've been working too hard again, you've got to adjust, and that's why I write a perceived exertion or effort is so important to listen to your body. So generally, we do the pre-race brick on Monday or Tuesday. I'm assuming you've missed it on the weekend, so Monday would be okay but again you want to cut it back. You want to be doing like 30% race week. So if it's a Sprint race, you may. To do like a 45-minute brick or something like 30 minute bike 15-minute run in the 30-minute bike. Do you like 5 by 2 minutes at your goal? Race Pace or just under depending on how your feel? Again that's why our PA is so important and the maybe do one minute, strong woman, easy for the run five times and then five minutes. He's that's about 45 minutes. So I hope that helps have an exciting and Amazing Race next weekend. Good luck. You got this.

Karen, if you have missed all of your last week's sessions due to sickness or injury, be mindful and listen to your body. Do a pre-race brick on Monday or Tuesday but cut it back to around 30% of your race effort. Also make sure to use the perceived exertion to gauge your effort. Good luck with the race next weekend, you got this!

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Karen Pearson, you are truly inspiring with your dedication to triathlons, half marathons, and marathons at 60 plus. I'm proud to have you as part of our club. Now, let's address your question. You mentioned starting taper week on Monday but having missed all of last week's sessions. You're wondering if you can do a hard run/bike brick and then proceed with the taper.

Firstly, it depends on why you missed last week's sessions. If it was due to illness, it's important to be cautious and not push too hard. Take a few days to listen to your body. If it was due to injury, be mindful of avoiding any activities that may aggravate it, especially as race weekend approaches. Adjustments are necessary, and paying attention to perceived exertion or effort is crucial in listening to your body.

Typically, we do the pre-race brick on Monday or Tuesday. If you missed it over the weekend, doing it on Monday would be fine. However, you should reduce the intensity and volume during race week. For example, if it's a Sprint race, you could consider a 45-minute brick workout consisting of a 30-minute bike and a 15-minute run. During the bike portion, incorporate 5 sets of 2 minutes at your goal race pace or slightly below, based on how you feel. Follow this with 5 sets of 1 minute strong effort followed by 1 minute easy for the run. This should amount to around 45 minutes in total.

I hope this guidance helps. Wishing you an exciting and amazing race next weekend. Good luck, Karen! You've got this.

How often should we be drinking water each day?

Stay Hydrated: Optimal Water Intake for Athletes

Hey John Levi, great question. How much water should you be drinking now as athletes? Okay, check out our fridge sneak peek. Here we drink this alkaline water. Okay, so much better for the body, you don't have to drink that, get a filter on your tap that will help to to get rid of any bad stuff out of the water. But we drink this alkaline water and I recommend at least two liters a day. If you're not working out, you guys most of you all work out. So I would say eight glasses a day minimum. And if you're sweating a lot, Lat, you got to get your electrolyte into now, Gatorade is high in sugar. I don't recommend that but stuff like coconut water or UF to see. We actually use this amazing product F to see greens which gives you electrolyte and at alkalizes, the blood. At the same time, this stuff is all the micronutrients that you need, okay? It's recovery greens. It has every single thing you can think of Sodium potassium, magnesium calcium, but it is all certified and organic. It's incredible. So have a scoop of that as well each day. Hopefully, that helps

We drink alkaline water and recommend at least two liters a day. If you're working out, you should have minimum of eight glasses a day. To get your electrolytes, coconut water or UF to see Greens are great options. The latter is certified organic and has all the micronutrients you need.

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How often should we be drinking water each day? It's recommended to drink at least two liters or eight glasses of water a day. If you're physically active and sweating a lot, it's important to replenish electrolytes. Instead of sugary drinks like Gatorade, opt for alternatives like coconut water or electrolyte-enhanced products such as F to see greens. This product not only provides electrolytes but also alkalizes the blood and contains essential micronutrients. Adding a scoop of F to see greens to your daily routine can be beneficial.

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Rebekah is a highly-qualified and experienced triathlon coach and former pro triathlete with over 25 years of knowledge and experience in the sport. She has competed at the highest level for over 10 years, earning 30 podiums, including two Junior World Championships, six Iron Distance titles, and three National Championships. Notably, she holds the sixth-fastest time in Iron distance history, having completed the course in 8 hours and 39 minutes. Rebekah has served as a mentor to some of the best female coaches and has a degree in Exercise Science and certification in Exercise Nutrition and Personal Training. Her enthusiasm, positive attitude, and wealth of experience make her one of the most sought-after coaches in the world.

Rebekah Keat