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

Triathlon Tips

Sheri Schrock, 2015 TriSports.com Elite Team

Page 2: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

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

Page 3: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

• 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

Page 4: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

Set Goals

• Challenging and realistic

• Performance oriented– Process, you can control (pace on bike/run)– Not outcome/result (1st place)

• WHY?– Enhance your motivation and focus– Makes you accountable

Page 5: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

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

Page 6: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

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

Page 7: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

Intensity

• Adaptation = stress + REST

• *** Most important rule of training***

• Most ignored!

• Next time a similar session should be easier or faster

Page 8: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

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

Page 9: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

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!

Page 10: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

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

Page 11: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

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

Page 12: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

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

Page 14: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

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

Page 15: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

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

Page 16: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

*** 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

Page 17: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

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

Page 18: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

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

Page 19: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

Recovery• Warm down after training• Schedule off/easy days – 1-2/week

– Easy bike or swim• Gets blood flowing in your legs day after race

• Easy weeks – Every 4th week of training and after a race

• If you miss a session, it’s gone – forget it!– Don’t jam it in and compromise other hard

sessions

Page 20: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

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)

Page 21: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

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

Page 22: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

Know Race Day Schedule

• Time of pre-race athlete meeting?

• Time transition closes?

• YOUR race start time?

Page 23: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

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

Page 24: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

Transition Area

Credit: Joey De Fazio

Page 25: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

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

Page 26: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

Transition Set-Up

• Minimize your stuff

• Identify your spot with bright towel/pad– Not balloons!

• Layout gear in order

• Attach shoes to pedals (Tri 102) – Position with rubber bands

• Transition closes before 1st Wave Start – NO RE-ENTRY!

Page 27: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

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

Page 28: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

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

Page 29: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

Intermission

Page 30: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

Swim Equipment

• Goggles

• Wetsuit –Buoyancy faster!!!–Warmth–Purchase or rent

• Swim cap provided by the race

Page 31: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

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

Page 32: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

Drafting Is Desired!

• Draft off– #1 Knees

– #2 Feet

• Be aware– Stay on course!

Source: Triathlete.com

Page 33: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

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

Page 34: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

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

Page 35: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

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

Page 36: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

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

Page 37: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

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

Page 38: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

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

Page 39: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

Bike – Draft Zone3 bike lengths between bikes

Page 40: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

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

Page 41: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

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

Page 42: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

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

Page 43: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

“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!

Page 44: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

Look Good in your Finishing Photo!

Page 45: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

Long Run Needs

• Glide/Sport Shield for chafing

• Hoka shoes - LOTS of padding

Page 46: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

Compression Apparel

• Training and racing

• Reduces muscle vibration• Delays fatigue and improves performance

• Improves circulation• Speeds recovery

Page 47: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

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

Page 48: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

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

Page 49: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

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

Page 50: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

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

Page 51: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

Race Nutrition

• Test it before the race!

• Burn 700-1200 cal/hr

• Replace 400-600 cal/hr

• Focus replacement during bike

Page 52: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

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

Page 53: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

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)

Page 54: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

Power Meter (Tri 103)

• Shows how hard you’re working

• Independent of wind, terrain, health, fatigue, hydration

Page 55: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

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

Page 56: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

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!

Page 57: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

Sheri Schrock

• 2015 TriSports.com Elite Team• 2014 Triathlon All American (top 10%)• 2014 Long Course Triathlon World

Championships, Weihai, China, 2nd Place• Ironman Louisville 2013• 2012 WORLD CHAMPION, Long Course

Duathlon Powerman World Championships, Zofingen, Switzerland

• Team USA, 2011-2015

Page 58: Triathlon Tips Sheri Schrock, 2015 TriSports.com Elite Team

Sheri Schrock

• Please contact me!

[email protected]

• for a 20% off coupon for this awesome company – use anytime in 2015!