Tag Archive for: triathlete

Aqua Jogging – What to Do When You Can’t Run

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Learn about aqua jogging and how it can keep you going

Running is a critical component of all training plans and its one-third of triathlon. It’s also the leading recreational and competitive sport that results in some form of injury. This includes sprains, plantar fasciitis, patellofemoral pain syndrome, stress fracture, etc. and they happen to everyone. There’s good news for triathletes experiencing a running-related injury in that they can keep training with aqua jogging. This is an effective form of training that will help you continue training and improve your cardio fitness. Aqua jogging provides a beneficial alternative to running without worsening an existing injury or increasing the stress on your joints. It’s also a great addition to your first 70.3 training plan or the perfect alternative to a 60-minute run.

Aqua jogging explained

Also called deep water running, this is a cardio exercise that is similar to jogging underwater. It’s performed two ways:

–      running laps in the shallow end of a pool

–      wearing a flotation belt around your midsection and jogging in deeper water

The flotation belt keeps you suspended in deeper water so your legs and arms move freely and mimic running. Your head remains above the water during aqua jogging so you can focus on your breathing as if you were running. Both of these can also be done using light, water-proof weights.

Benefits of aqua jogging

1) Injury rehab

This is a top training choice for injured runners. When wearing a flotation device, aqua jogging takes all the pressure off your lower body. It enables you to work out without experiencing any discomfort or pain from your injury. If you’re running in a shallow pool, the impact on your lower body will be significantly reduced.

2) Triathlon training

An important feature of aqua jogging is that it replicates running on land. Triathletes include this even if they aren’t injured, especially before or after a swim. You’re already in the water and you can continue to improve your cardio output and increase your muscle strength. Think of it as a brick workout! It also helps you maintain your running form and posture, while reducing the wear and tear on your lower body. Just like swimming, aqua jogging is a full-body workout that strengthens everything and helps you improve your balance.

3) General workouts

When you’re running in water the exertion is much less than on land. You don’t have to be injured or training for a triathlon to enjoy the benefits of aqua jogging. Incorporate it into your week and switch it out for a run. If you have a 60-minute run planned, try aqua jogging for 60 minutes. Your weekly mileage will be lower, but you’re still getting a significant workout without all the stress and pounding from running on the pavement.

Aqua jogging is the ideal alternative for injured athletes. But that’s not its only use! Add it to your training plan and turn your swim into a swim/aqua jog brick workout. And if you’re not training for anything specific, this particular exercise is a nice alternative to one of your weekly runs. Just because you’re not pounding the pavement doesn’t mean you can skip foam rolling. Take care of your body, even after spending time in the water, with these 4 effective foam rolling tips.

What All Triathletes Should Know to Hydrate Better

Learn to hydrate better with these 5 tips for triathletes

Water is the ultimate hydration for athletes, although it shouldn’t be your only hydration. You lose essential minerals when you sweat. Ensure you’re consuming enough electrolytes to replace what you lose. During physical activities like swimming, cycling, and running, dehydration can be a huge problem if you don’t hydrate properly. Triathletes can shed more water from their body compared to normal athletes, especially during prolonged or brick workouts. Knowing how you can hydrate better will go a long way in preventing dehydration, fatigue, and cramps. Learn to hydrate better as a triathlete when you review and adhere to the 5 tips below.

  1. Hydration timetable

Filling up your favorite water bottle several times a day will help you hydrate better.

You should create a schedule for fluid intake at regular intervals. Plan this according to your training and your day/week. Fill up your favorite water bottle and refill it throughout the day. Stick to this schedule and combine water and an electrolyte-based drink. Check with other triathletes and see what works for them. Keep in mind that your intake will differ based on your body composition, training plan, and how much you sweat. Remember that too much fluid intake can adversely affect your performance. If your training plan calls for you to increase your mileage, ensure you increase your hydration too.

  1. Add electrolytes

Proper hydration is necessary for maintaining the balance of electrolytes in your body. Essential electrolytes such as sodium and potassium are lost when you sweat. This can adversely affect your performance if you don’t properly hydrate prior to a workout and replace what you lost during the workout. Many specialty drinks with added electrolytes are available. Test some of them during strenuous workouts like brick workouts, find what works best for you, and stick with it. 

  1. Eat natural fruits

Watermelon is the perfect post-workout snack and will help you hydrate better.

Certain fruits are loaded with a lot of water and essential minerals. This will help in natural water replenishment and hydration. The additional mineral content also helps in balancing the electrolyte concentration. Fruits like watermelon and coconut are highly recommended for athletes. Treat yourself to these fruits when you take advantage of your rest days.

  1. Reduce caffeine

A cup of coffee might actually be beneficial. But you shouldn’t plan to drink a pot of coffee before a long workout or race day. It is a diuretic and can induce the need for passing urine frequently. Some electrolyte drinks will advertise that they have caffeine. The amount of caffeine in these electrolyte drinks might provide the same performance benefit as a cup of coffee. If you introduce new drinks, try them out with shorter workouts. You’ll know if they work for you and can adjust your intake for longer workouts. If you try new drinks on bike rides, follow this advice to get better at hydrating while cycling.

  1. Monitor food intake

Practice hydrating and cycling when finding the right hydration for you.

The water content in our body plays an important role in the digestion process. Certain types of foods are known for dehydrating your body. Processed foods and snacks with high salt content should be avoided in large quantities similar to caffeine. Nutrition with a small amount of salt isn’t detrimental as the salt could help replenish what you lose when you sweat. This will help your body to stay hydrated.

Training is the ideal time for you to research and test different hydrations. You’ll also need to learn what combination of water and an electrolyte-infused drink works best for you. These 5 tips will help you hydrate better, but at the end of the day it’s up to you to learn what works best for you.

5 Ways Weather Affects Run Performance

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Weather affects run performance, especially if you’re not prepared

Triathletes deal with different weather year-round while running. Mother Nature can be a force if you’re caught off guard. Weather affects run performance, especially in extreme conditions. Make sure you know about the ways in which weather affects run performance so you can adjust accordingly. Understanding these circumstances is helpful during training, especially as you begin to increase your mileage. The information below will help prepare you for whatever Mother Nature has in store during your run. 

Heat

Running in hot weather slows you down considerably. You have to exert more effort and the heat raises your heart rate. Dehydration can be an issue because your body will sweat more in an effort to keep you cool. High humidity can add to the thickness of the air, making it seem like it’s harder to breathe. You can still run during the warmer months as it could benefit you during the cooler months. Make sure you increase your hydration, replenish the electrolytes you lose, and dial back your pace. Here are some different ways to can carry hydration on your run. If your schedule allows, run in the morning or the evening when it’s cooler.

High winds

Everyone has been on a run where the wind goes against you no matter what direction you run. High winds can negatively affect your run performance and can act as a type of resistance training. They’ll slow you down, but just think that you’re getting stronger as a runner. High winds could also stir up dust and debris which could get in your eyes or impact your breathing, especially if you suffer from allergies. Check the air quality before you run and wear sunglasses to protect your eyes when you run.

Rain

For starters, your running pace suffers while running in rainy weather because you tend to run more cautiously. You may be apprehensive about slipping. Rain can soak your clothes, making them heavier. Soaked socks and shoes could lead to blisters. They’re a painful experience that nobody enjoys. If there’s lightning or a storm approaching with lightning do not start your run. If this happens mid-run, seek shelter immediately. If there’s a thunderstorm approaching, flip your run with a rest day and take advantage of the benefits.

Cold

Layer your clothes during a cold run so you can remove them and put them back on as needed.

As is the case with any kind of weather that affects run performance, it’s not just the outside temperature that matters. It’s more about how your body reacts to the weather that affects how you run. Your body generates heat when you run, so you shouldn’t feel too bad while running in the cold. The key is to properly layer so you can add and remove layers when necessary. You’ll more than likely encounter this weather because the training cycle is longer if you’re preparing for your first 70.3 distance. In colder temperatures, your body has to use more energy to keep vital organs warm. Blood vessels may constrict in the cold, reducing blood flow and the amount of fresh oxygen to your leg muscles.

Foggy/cloudy

Running in fog or when it’s cloudy can be risky. Visibility may be compromised in dense fog making it harder for you to see others or for others to see you. Run against traffic and wear reflective clothing. Don’t think you’ve got it made if it’s cloudy, the sun’s rays are still shining through. Apply sunscreen before a run and hydrate as you normally would. A false sense of security could lead to a nasty sunburn or thinking you don’t have to hydrate as much. 

The Importance of Balance Training and 4 Helpful Exercises

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4 exercises for triathletes that highlight the importance of balance training

If you are an athlete, then you know about the importance of balance training. Balance allows you to stay upright, generate power, and maintain your momentum. Balance is especially important for triathletes. See how important balance will be on race day when you build brick workouts into your training plan.

Even seasoned triathlete’s legs are wobbly when they begin the run.

Once you’ve finished the swim, you go from a horizontal to an upright position as you exit the water. When you’ve completed the bike ride, you go from a seated position pedaling to an upright position. Both of these transitions can make the most seasoned triathletes a little wobbly. Triathletes are mindful of the importance of balance training. It can provide the stability needed when transitioning. Add the 4 exercises below to your training to improve your balance.

Pro tip: once your comfortable with these exercises on the ground, add this Bosu Balance Trainer and take your balance training to the next level!

  1. Single-leg squat

Focus on maintaining a slow speed when squatting and coming up.

  • stand on your right leg with your left knee slightly bent (for balance)
  • bring your arms forward for balance, keep your back straight.
  • keep your left leg still, squat down focusing on the right leg
  • repeat 10 times for each leg

  1. Tree pose

Find something to focus on during a tree pose and stick with it.

The tree pose is a yoga posture that can be done on the floor or on a mat. Apart from improving balance, it strengthens your ankles.

  • stand upright with your spine straight
  • lift your left foot slowly to the side of the calf and place it on your right leg above or below the knee
  • raise your arms above your head, hold the pose for 30 seconds
  • switch legs

  1. Single-leg deadlift

Use dumbbells to further strengthen your hamstrings and glutes.

  • stand on your right leg with your left knee slightly bent (for balance)
  • bend down at the waist, keep your spine straight
  • as you come up, squeeze your hamstrings, abs, and glutes
  • repeat 10 times for each leg

  1. Planks

Focus on engaging your core when holding a plank.

Great way to strengthen your entire core. Increase the time as needed.

  • place your forearms on the ground parallel to each other
  • move your feet out to plank pose and squeeze the glutes
  • hold for 30 seconds (or longer)
  • repeat for 3 sets

The exercises explained above are simple, don’t need weights, and can be done at home. Don’t ignore the importance of balance training! Do these exercises daily and you will find your balance improving daily. Pair the exercises with this advice and learn how to hydrate better when cycling. If you’re crunched for time, these additional exercises can be completed during your lunch break.

4 Reasons for Taking Advantage of Rest Days

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Take advantage of rest days and speed up your recovery process

When training for a triathlon, the last thing you probably want to hear is that you need rest days. But rest days are crucial to your recovery. Not resting can actually get in the way of your success. Your body needs time to recover from the workouts and make the necessary repairs. This is even more imperative if your next triathlon is your first half. You’re following your training plan, swimming, cycling, and running. When your regimen calls for a rest day, take it! It will aid in your training and help your body increase its capabilities and stamina. Check out the 4 reasons why you should take advantage of rest days.

  • Give your body a break

If you don’t take rest days during training it can result in stress fractures, sprains, and overall poor performance. Training every day builds stress in your body. Alongside small microscopic tears in muscles that need time to heal, your body also starts to produce excess amounts of the stress hormone cortisol. Over time, this can lead to burn-out, mental fatigue, and physical injuries. Give yourself a break mentally and physically. Pro tip: learn how brick workouts can help you prepare for race day and schedule your off day after them.

  • Speed up your recovery

Yoga on your rest day can aid in your body’s recovery process.

Planned rest days are a core part of your triathlon training, especially as you’re increasing your mileage. If you are constantly training, your body can’t utilize the rest it needs to repair itself. Over time, this will begin to degrade your muscles. By taking rest days when you’re supposed to you can speed up your recovery process. If you feel like you need to do something on these days, try foam rolling or yoga. Both are low-impact options that can keep you busy and aid in your body’s recovery.

  • Catch up on life

Training is a time-consuming process that requires commitment and hard work. But becoming too invested could keep you apart from the other parts of your life that truly matter. Spend your rest day catching up on chores or errands that need to be done. Spend time with friends and family. They’re supporting your training and will be there for you on race day!

Get outside and spend time with your family on your rest day.

You could also catch up on something you enjoy that’s been put to the side during training. All of these provide you with a physical and mental break from training. You’ll thank yourself later.

  • Stay on track

Before selecting a training plan, make sure you know the basics about all triathlon distances. When building your plan, make sure you add rest days to it. Whether you’re training with a coach or just surfed the web to find a plan, everyone advises taking rest days. There are good reasons for this. They are strategically built in to give your body a break, make repairs, and prepare you for the next set of workouts. Stick to your training plan so you can keep progressing as a triathlete. 

Triathletes that incorporate rest days into their training find the best results over the long term. They’re more than just a break from training. Rest days provide your body an opportunity to heal and repair the muscles used. They also provide a mental break so you can holistically recover. As race day approaches, make sure you’re completed prepared by knowing what to expect at your first triathlon.

How to Prepare for Your First 70.3 Distance Triathlon

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Execute your plan for a successful first 70.3 distance triathlon

If you love shorter triathlons and are looking for a new challenge, then make your next goal a 70.3 distance triathlon. The 70.3, also known as half, stands for the total number of miles you’ll complete. This includes 1.2 miles swimming, 56 miles cycling, and 13.1 miles running. If all this sounds like a big challenge, don’t worry – successfully finishing a half distance triathlon is a very achievable goal. It’s the same thing you already do at other events. It’ll just take longer! How you approach this new-to-you distance will be different though. And we’re here to help you prepare for your first 70.3 distance triathlon.

  1. Start small and gradually increase

Even if you’re a regular participant when it comes to triathlon, you’ll still need to build up your endurance and stamina. The first step to take for your first 70.3 distance triathlon is to register for the event and commit to your goal. Once that’s set, make smaller goals that’ll lead to your bigger goal. They’ll help keep you on track. Now it’s time to train! 

Build your endurance by gradually increasing your distance.

Intense training is a great way to increase your stamina, but too much training can have an adverse effect on your body. Your body needs time to repair the tiny tears in your muscles that are a natural response to physical training. The right balance between training and rest days is crucial to building up your strength and endurance. For every four days that you work out, include a rest day to give your body the chance to heal. Utilize these tips when you’re ready to increase your running mileage.

  1. Practice open water swimming

Knowing how to swim and be comfortable in open water is crucial to swimming 1.2 miles. Open water swim training can help you prepare for race day. In the right setting, you can also swim longer distances. This helps because you’ll need to increase your distance over time during training. Start slow and increase the time and distance you spend in open water. You can set your goals similar to what runners do, about a 10% increase in distance each week. This gradual increase helps with stamina and increases the chances you avoid physical fatigue on race day. If open water still bugs you out, this advice will help you become more comfortable.

  1. Incorporate brick training

Brick workouts will help prepare you for your first 70.3 distance triathlon.

Brick training involves completing two types of exercises back to back with as little rest as possible in between. For triathletes, this is vital. Brick workouts include swim-to-bike, bike-to-run, or run-to-bike. While you won’t go from running to the bike on race day, this brick will still build endurance and stamina.

Implementing these workouts offer additional benefits. They’ll help you prepare for how transition will feel and what you’ll need. You’ll also get accustomed to how you’ll feel on race day with swim-to-bike and bike-to-run brick workouts. Learn more about brick workouts and check out the different workout examples.

  1. Hydration and nutrition

Your body needs fuel to perform. For a 70.3, the right balance can make or break you during race day. The long-distance and multiple events you’ll have to compete in requires the right mix of nutrition and hydration. Simple sugars and a high-carb diet alone won’t sustain you through your training or during the event. At the same time, foods high in fat slow down digestion. You’ll also need to increase your sodium intake – between 1600-2500 mg depending on how much salt is in your sweat. Aim for a low-fat, low-fiber, and high-carb diet to power through the 70.3 triathlon event during race day. Test different hydrations and nutrition during training to discover what works best for you.

Discover what hydration and nutrition work for you during training.

Aim for at least 100 calories/hour for your race-day caloric intake. At the same time, consistently hydrating yourself is just as important. You need to compensate for the sweat you’ll lose during the event. Remember, just like shorter distances, nothing new on race day! Here’s a deeper breakdown of how to fuel during the race.

In addition to the above, you’ll need dedication, consistency, and hard work. All of these combined will help prepare you for your first 70.3 distance triathlon. Keep in mind, not should change from how you’ve trained for shorter distances. What will change is the amount of time needed to train for and complete the increased distances. Soon enough you’ll cross your first 70.3 distance finish line!

2021 Kerrville Triathlon Festival Opens Registration

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Now’s the time to take advantage of Special Launch Pricing for the 2021 Kerrville Triathlon

Registration is open for the 2021 Kerrville Triathlon Festival, also known as The Most Scenic Triathlon in Texas. The popular destination triathlon is produced by High Five Events. It’ll celebrate its 10th anniversary on September 25-26th, in Kerrville, Texas. In 2019, more than 1800 triathletes competed in eight different events that included a swim course in Nimitz Lake, bike course through the Texas Hill Country, and run course along the Guadalupe River. Special Launch Pricing for The Most Scenic Triathlon in Texas is currently available for all events.

“The Kerrville Triathlon continues to grow, exposing more triathletes to the Most Scenic Triathlon in Texas and the welcoming City of Kerrville,” said Stacy Keese, co-owner of High Five Events. “We look forward to another banner year while showcasing the beauty of the Texas Hill Country.”

Something for triathletes of all levels

2021 Kerrville Triathlon’s Open Division allows participants to begin regardless of age, with a mass swim start. Open Division participants are not eligible for age-group awards. Everyone else starts the swim in their division based on their age group, with two participants entering the water every few seconds. Age-group awards are given in five-year increments. Kerrville Tri also features Athena and Clydesdale categories. Aquabike and relay options are available too. The relay team can consist of two or three members. Aquabike completes the swim and the bike only.

Athletes will receive a belt buckle finisher’s medal, customized shirts, reusable custom water bottles, personalized race bibs, swim caps, a post-race meal, fruit, snacks, beer, and an opportunity to float in the Guadalupe River. Kerrville Tri is a USAT-sanction event, provides professional timing, and offers professional photography. A great volunteer crew and hundreds of supportive spectators make race day memorable for everyone involved. 

Weekend full of distances

The Debra Zapata Sprint distance, sprint relay, and kids fun run take place on Saturday, Sept. 25th. Quarter distance, quarter aquabike, half distance, half aquabike, and half relay will all happen on Sunday, Sept. 26th. Participants can pick up their packet at the Kerrville Triathlon Expo and Packet Pickup at the host hotel, Inn of the Hills. The expo and packet pickup, which is free and open to the public, will take place on Friday, Sept. 24th, and Saturday, Sept. 25th. Special Launch Pricing for all events follows: Debra Zapata Sprint ($79), sprint aquabike ($79), sprint relay ($159), quarter ($129), quarter aquabike ($129), half ($199), half aquabike ($199), half relay ($279), kids fun run (free). 

Triathletes who can’t make it to the event can still participate through Kerrville Tri’s Virtual Challenge. Participants can complete the distances on their own time at their preferred locations. Virtual challenge participants will have until September 19th to complete the distances and submit their results.

As part of the updated policies for 2021, Kerrville Triathlon will offer free deferral to participants if a government entity issues a ban on mass gatherings due to the COVID-19 pandemic that would prevent this event from occurring. 

Increase Your Run Mileage with these Tips

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Build your endurance and become a better runner when you increase your run mileage

It’s been said that running is addictive. It’s also the final leg of triathlon, when you’re most exhausted. We want to go fast, push the boundaries, and better our overall time. Running longer distances is one way to learn about mental fortitude and finish your next triathlon strong. With swimming and cycling, your goal to increase your run mileage can be overwhelming when you look at the goal by itself. But we’re here to help every step of the way! Follow our guidelines and the tips below for the best way to increase your run mileage. It’s the best way to grow as a runner, reduce the chance of injury, and work towards your big goal! Pro tip: build this into your overall training plan for optimum results. Pro tip: get a new pair of shoes before you increase your run mileage if your current pair has too many miles.

Do the work – (EVERY DAY)

This is self-explanatory! Whether it’s a rest day or your longest run ever, you have to do the work. You don’t need to set records or PR every time, but you do need to be consistent. That’s how you’ll build your running stamina and teach your body to run further and further. If there’s a day where you just can’t squeeze in a run or workout (because life happens), don’t stress. Don’t try to make it up the next day. Squeeze in a foam roll or stretch session if you can and keep moving forward with your plan! Pro tip: check out these 6 motivational tips if you need a boost.

REST – (1-2 times per week)

If your training plan calls for a rest day, TAKE THE REST DAY. This allows your body the chance to recover from the previous swim, bike, or run. If you get the itch to do something, make it active recovery. Foam roll throughout the day. Set aside time for deep stretching. Take an online yoga class. Those three options will speed up the recovery process and get you ready for the next day.

Build your running stamina – (2-3 times per week)

As you increase your run mileage, you learn to get comfortable with being uncomfortable. Every new long run represents a new PR for your longest run. As you hit new distances, it’s important to remain focused on form and technique. Don’t get sloppy! Remain as efficient as possible at the end of your run. Focusing on your form will allow you to generate power efficiently. This will also help with your body’s ability to consume oxygen. Brick workouts are another great way to build your stamina. Running after cycling or swimming will introduce your body to running when you’re tired. Brick workouts will prepare you for race day.

Increase body strength – (2-3 times per week)

You’ll need to prepare your body for running longer and longer distances. Break up running workouts with weight workouts. You don’t need heavy weights. Focus on lighter weights with higher repetitions. You want to push the body, burn fat, and build lean muscle. Working muscles differently than when you’re running is critical. It helps prevent the overuse of the same muscles. No weights? No problem. Focus on body resistance exercises like push-ups, sit-ups, squats, and lunges.

Set smaller goals – (1 time a week)

On a weekend morning, when it’s coolest, push yourself to run further than you did last weekend. Do this alone if needed, but running with a friend has tremendous benefits. When preparing to increase your mileage, setting that small goal of going longer than before teaches your mind and body it’s capable of completing longer distances.  You’ll eventually see that last week’s distance that was difficult is now easier. Over time, what was once thought impossible will become your warm-up. Slowly but surely increasing your mileage will put you in a prime position to run further and further. Pro tip: one speed workout a week will help you on your long runs.

There are many other factors that can impact how you increase your run mileage: diet, hydration, nutrition, cross-training, injuries, etc. Those items can be built-in and managed as you progress. Just remember, you don’t just wake up and run longer distances. Persistence and consistency are needed. Do you listen to music when you run? Add these 5 songs to your next playlist!

How to Stay Motivated on the Indoor Trainer

Crush your rides on the indoor trainer and stay motivated with this advice

Indoor trainers are a great way to stay fit and on top of your training. You can catch up on your favorite show, keep an eye on the kids, or avoid cycling in inclement weather. Using your indoor trainer is a great way to avoid air pollutants and the dangers of traffic. Hop on your indoor trainer and keep working towards your goals and continue to track your progress. You can set your own pace and follow what’s on your training plan. Select the resistance levels and choose your mileage to mimic an outdoor ride. During unfriendly cycling weather, indoor trainers provide a great way to maintain your training schedule. The tips below will help you stay motivated when riding your indoor trainer.

Pro tip: train with what’s most optimal for you and your budget. Learn about the difference between trainers and rollers. The advice below can apply to both of them!

Set a goal for your ride

Whenever you swim, bike, or run during training you should have a goal set. Whether it’s time, distance, or level of difficulty, accomplishing a small goal will help with your larger goal. You should do this whether you’re cycling outdoors or using the indoor trainer. Target your ride, distance, intensity, and resistance levels to help you accomplish your goal.

Take a break

Breaks work wonders and can make your triathlon training session more engaging. Simply get off for a few minutes. You can stretch, hydrate, grab something to eat, and get back to riding. Your body will feel more refreshed after a quick break. A break from the indoor trainer can be just like stopping at a gas station on your long ride to refuel.

Listen to your favorite upbeat music

Let’s be real. Music helps improve our focus. Pick up the earbuds or headphones and switch on some adrenaline rush inducing tunes right away. Listening to music is much safer on your indoor trainer than the open roads. You should never listen to music when cycling on the roads. You need to listen to your surroundings and be completely aware of what’s going on. But if you’re on the indoor trainer, add these 5 songs to your playlist and crank it up!

Catch up on your favorite TV shows

You can multitask with ease. This is one of the distinctive benefits of using an indoor trainer. Busy schedule keeping you from the latest season of your favorite show? Turn it on during your workout and the miles will fly by. If your training calls for a longer ride, click play on one of these sports movies on Netflix. This way you don’t have to mess with changing the channel or choosing another episode on your long ride.

Virtually ride with others through an app

Ride with your friends on your indoor trainer with a cycling app like Zwift.

Training in the digital world has its perks, especially if you’re riding indoors. If you can’t ride outdoors, there are many apps that allow you to complete a tough workout or ride virtually with your friends. You can even cycle anywhere in the world! This is a great way to stay motivated and switch up your indoor trainer routine. If you plan to use the app Zwift, check out this helpful guideline to get started.

Reward yourself

Just like any training, make sure to reward yourself. This will help keep up your motivation. Rewards for crushing smaller goals should be the same whether you’re outdoors or not. Your big goal is rewarded by crossing the finish line. Make sure you reward those smaller goals to keep chasing the larger goal! You could book a massage or get take out from your favorite restaurant.

In the digital era, indoor training has become far more engaging than we can imagine. You can catch up on your favorite shows, ride anywhere in the world, or challenge your friends. You’re also able to mimic various elements of your training plan, including resistance, difficulty, and duration. This helps you maintain your training and stay on track. Make sure you reward yourself when you hit those smaller goals on your way to your bigger goal!

Why Triathletes Should Work on Bike Skills

Improve as a cyclist and ride as safely as possible when you master these bike skills

It is not “just riding a bike.” Everyday bike skills will not make you a better cyclist, but they can provide the foundation for you to improve. For triathletes, you can’t take advantage of speed if you don’t master certain bike skills like shifting gears and handling turns. In triathlon, every second matters. If you can get better at handling your bike, then you can potentially shave minutes off your time. Ride safely and improve as a cyclist when you master these bike skills. Pro tip: for added safety, memorize and follow the cycling rules of the road.

Practice these bike skills

Be energy efficient

Cyclist rides in an aero position, smiling at the camera, during the 2018 Kerrville Triathlon. Credit Ed Sparks.

Riding in an aero position allows you to be more energy-efficient. Credit – Ed Sparks

When you ride fast, aerodynamics play against performance by way of air and wind resistance. Proper body positioning on the bike can reduce wind resistance and make you more energy efficient. The smaller you can make yourself on the bike, the less wind resistance. If you can continue to maximize your power output in this position, you’ll save more energy for the rest of the ride and the upcoming run. Pro tip: minimize the amount of time you’re sitting up and stay in the aero bar more to reduce wind resistance.

Shifting gears

The difference between a pro and an everyday cyclist is their ability to shift gears at the most appropriate time. This is a skill that most triathletes may take for granted.

Below are the three secrets in exploiting situations using gear shifting skills

  • Climbing: Don’t go to an easy gear directly. Shift gears in their sequence as the climb advances to maintain momentum and efficiency.
  • Change gear after accelerating: You know from experience that it is easier to rev a fast gear than a heavy gear. Increase the tempo of the gear to shift into a heavier gear to overtake or a similar maneuver.
  • Heavy gear: While riding with a group, change to a bigger gear for a steadier pace that saves energy.

Passing other cyclists

Cyclist takes the corner for the final turn before transition at the Kerrville Triathlon. Credit Ed Sparks.

Get out as wide as you safely can when handling a corner. Credit – Ed Sparks

As a USAT-sanctioned event, Kerrville Triathlon abides by all of their rules. The passing rules should be followed on training rides too. 

  • Keep three lengths between the cyclist in front
  • Pass on the left, never the right
  • Complete within 15 seconds

Handling corners

Mastery over this skill can help you maintain as much speed as possible. Follow the below steps to maneuver corners like a pro.

  • Launch into a corner in an open curve
  • Hook the peak point of the bend
  • Get out as wide as you safely can
  • If you need to slow down, do it before entering the corner
  • Never apply brakes while in the bend

Hydrating

Cyclist rides during the rain with her hydration bottles visible during the Kerrville Triathlon. Credit Ed Sparks.

Make sure you have plenty of hydration with you for longer rides. Credit – Ed Sparks

This is often the toughest skill to master for most cyclists. When practicing this, start off at a slower speed and build your way up. If your bottle is in a rack below you, get some speed and stop pedaling. As you coast, focus on your balance. With the hand you’re most comfortable with, reach down and grab your bottle. Maintain balance of the bike with the other hand. Drink and place the bottle back. Repeat as necessary until you become more familiar. Increase speed and add pedaling as this move becomes more natural. Pro tip: this blog further breaks down how to hydrate while you ride and highlights the best items for just that.

Fixing a flat

Don’t get caught stranded because of a flat tire. This information is valuable whether you’re racing or on a long training ride. To fix the flat tire of a bike, follow the below procedure. Make sure you’re prepared for anything and when you have these essential items in your saddlebag.

  • Remove the wheel from the bike and take out the tube
  • Closely inspect to find the puncture, check for embedded objects
  • Replace the tube with a spare or patch it up
  • Put everything back and continue riding

Set aside time every day to practice these bike skills. You will get better over time, especially as you become more familiar and comfortable with each skill. Before you know it, you’ll show others the tricks you come up with to make cycling easier for yourself.