Understanding the Different Triathlon Distances Triathlons come in various formats, each requiring different training, nutrition, and focus. Below is a quick comparison of the race formats: 1. Super Sprint Triathlon
2. Sprint Triathlon
3. Olympic Triathlon
4. 70.3 (Half Ironman)
5. 140.6 (Full Ironman)
Don’t forget: It is the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey! BONUS TIPS COACH GLENN: For triathlons, the focus shifts as race distance increases:
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Off-Season Control: A Balanced Approach for Triathletes For most triathletes, the off-season is a time to relax and recharge, both mentally and physically, after months of intense training and racing. But even in this recovery period, it's essential to pay attention to body weight and overall health, especially if you want to set yourself up for a strong return to training when the new season begins. Here’s how to control body weight in the off-season while embracing the benefits of recovery and mental relaxation. 1. Prioritize Recovery First
The off-season is your opportunity to let your body and mind heal from the physical and mental demands of triathlon training. This doesn't mean overloading with triathlon-specific workouts, but rather giving yourself a break and focusing on recovery activities like yoga, stretching, and light mobility exercises. What to do:
2. Tweak Your Eating Habits During the off-season, you may not need the same high-calorie intake as during peak training, but you also don’t want to fall into a calorie deficit. The goal here is maintenance, not necessarily fat loss. What to do:
3. Expand Your Training Focus With less emphasis on the rigors of swim, bike, and run, the off-season is the perfect time to work on other aspects of fitness. Strength training, flexibility, and mobility exercises can all help prevent injuries and set you up for success when triathlon-specific training ramps up again. What to do:
4. Stay Active Without Overdoing It One of the challenges for triathletes during the off-season is avoiding the trap of doing too much. It’s important to remain active, but not at the same level as your in-season training. The off-season is a chance to move your body in ways that aren't as mentally taxing. What to do:
5. Focus on Mental Relaxation One key aspect of the off-season is giving yourself permission to relax mentally. Triathletes often push themselves hard, but the off-season is an opportunity to recharge mentally, which is just as important as the physical rest. What to do:
6. Monitor Your Body Without Obsessing While it's important to maintain some awareness of your body composition, the off-season isn’t the time to stress over every pound gained or lost. Focus on your overall well-being rather than chasing specific numbers on the scale. What to do:
Conclusion: Stay Balanced for Long-Term Success The off-season is all about balance—balancing recovery, mental relaxation, and physical health. By taking a mindful approach to your body weight and training, you’ll be able to enjoy your off-season while setting yourself up for a strong, successful return to triathlon training. Don’t forget. It is the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey! BONUS TIPS COACH GLENN: Embrace the off-season to try something new. Whether it's cooking a healthy recipe, learning a new sport, or diving deeper into mindfulness, these activities will enrich your overall well-being. Share this blog/newsletter with your friends, family, and colleagues who are also pursuing a sportier and healthier lifestyle!
Triathlon Transitions – What to expect ! You've put all that time and energy into swimming, biking and running and it's now race day and it's all about to begin. So much excitement, anticipation and perhaps anxiety? But did you take the time to plan, practice and visualize your transitions? Both Transition 1 (T1): Swim to Bike and Transition 2 (T2): Bike to Run can be broken down into 3 distinct phases, which, if you methodically plan out now, will ensure your transitions are efficient and stress free: Entering the Transition, Inside the Transition and Exiting the Transition. Let’s review them together with executive athlete Matthew Talbot, who over 3 decades has 120 races completed under his belt (and a few uncompleted for good measure) ranging from sprints to “Full” distance. As such he has experienced all manner of formats, swimming in canals, lakes, rivers, off beaches and boats, marinas, and swimming pools, cycling on roads (mostly) and running through all types of neighborhoods, city streets, country lanes, boardwalks, beaches, trails, and once a volcano. Transition Types:
Triathlon transitions vary depending on the race format. The most common setup is a single transition area, where both T1 (Swim to Bike) and T2 (Bike to Run) occur in the same location. This format simplifies logistics for athletes, as all your gear stays in one place. In longer races, you may encounter split transition areas, where T1 and T2 are in separate locations. This setup requires more advanced planning for gear transportation and logistics. For point-to-point races, where the finish line is far from T2, logistics become even more critical. No matter the format, reading the Athlete Guide and planning transportation in advance is crucial to ensure a smooth race day. Race Bags: In longer races, athletes receive color-coded bags to organize transition gear, marked with their race number. Typically, you’ll have:
Entering T1: Water to Transition Before the race, it's crucial to familiarize yourself with the water exit process for transitioning to T1. Visit the water-exit area and assess conditions such as the terrain and obstacles like sand, mud, or rocks. Exit types vary, from shallow waters where you may need to run or wade to solid ground, to ladders or ramps in certain swims. For ocean or river swims, consider the impact of tides and surf, and prepare accordingly. Pool races typically involve climbing out or using stairs. Always be mindful that exits can be slippery. Once you exit the water, getting from the edge to T1 is the next challenge. To ensure you're prepared, walk the path from the water to T1 before the race, paying attention to surfaces like sand, concrete, or uneven ground that you'll be crossing barefoot. Knowing the exact distance and terrain will help you decide whether to walk or jog during the race. Be aware of potential hazards and plan how to pace yourself to save energy. Upon entering T1, races often design the swim-in and bike-out paths diagonally across the transition area to equalize distances for all athletes. Familiarize yourself with the T1 entrance and the terrain around it, as you may encounter muddy, wet, or uneven ground. Walking this area beforehand will help prevent surprises and keep your transition smooth and efficient. Inside T1 Transition In T1, there are three common setups for transitioning from swim to bike: a Swim-to-Bike Bag with a Changing Tent, a Swim-to-Bike Bag next to your bike, or gear placed directly on the ground by your bike. In longer races, changing tents are more common, where you grab your bag, change, and then head to your bike. Make sure to familiarize yourself with the layout beforehand and remember to stow away your swim gear for post-race recovery. When locating your bike, use a landmark to help find it quickly, as bikes can look alike in the heat of the race. For the second setup, your Swim-to-Bike Bag may be next to your bike, where you’ll empty the bag, change, and stow your swim gear in the same bag to avoid penalties. In the simplest setup, gear is placed directly on the ground beside your bike. Organize everything in order of use so you can quickly switch out your wetsuit for bike gear. Whether using bags or ground setup, the process ends the same: helmet on, bike off the rack, and you're ready to ride. Exiting T1: Transition to the Mount Line You have two options for your bike shoes: either put them on and run through T1 in them, or keep them clipped into the pedals and run barefoot or in socks to the mount line. We recommend putting your shoes on in Transition and run to the mount line with them as he latter option requires a lot of practice and only has very minimal gains, while increasing the risk of a bike crash. Preparing for T2: From the road to T2 You may want to consider a last refuel and hydration the bike, so that you have the energy through transition and up to the first run aid station. As you approach the end of the bike leg, start planning your T2 transition. The key decision is whether to run into T2 with your bike shoes on or leave them clipped into the pedals. Opposite to the T1 exit, here we recommend leaving your shoes on the pedals. Pull your feet out well before the dismount line and place them on top of the shoes. Dismount carefully to avoid shoes catching on the ground, and if they fall off, pick them up and unclip the remaining one to prevent further issues. Inside T2 Transition Returning to T2, you’ll need to find the designated spot for your bike based on the Bike-In entrance. In some races, volunteers known as "bike catchers" may be present to take your bike and rack it for you, which can make the process faster and smoother. If available, take advantage of this helpful service to transition more efficiently. Final exit T2: It’s all downhill from here Just like in T1, make sure you have walked the transition to your bike and exit. Visualize it before you get to the T2. Use the run out of T2 to fuel up before exiting and get the first hydration in as soon as possible to optimize the time. Conclusion: Triathlon transitions can make a significant difference in your race performance. By breaking down the process into entering, inside, and exiting each transition, you ensure a smooth, stress-free experience on race day. Visualize and practice each step, and don’t leave anything to chance. Don’t forget! It’s the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey! BONUS TIPS COACH GLENN:
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The Post-Race Blues: Why It Happens and How to Avoid It Finishing a triathlon or marathon is an incredible accomplishment. After months of intense preparation, you cross the finish line with a sense of triumph. However, once the euphoria of the race fades, many athletes experience an emotional and mental dip, often called the "post-race blues." This phenomenon is surprisingly common, and it can catch even the most seasoned athletes off guard Why Do Post-Race Blues Happen? From a psychological and physiological perspective, the post-race blues can occur due to several factors:
Symptoms of Post-Race Blues The symptoms can vary, but common signs include:
How to Avoid the Post-Race Blues
Conclusion
It’s important to recognize that the post-Race blues are a natural and temporary experience. By understanding the science behind it, being aware of the symptoms, and applying strategies to avoid or manage it, you can help ensure that your post-race experience is as fulfilling as the race itself. Remember, the journey doesn't end at the finish line—it’s part of a longer adventure towards growth, resilience, and continual improvement. Don’t forget. It is the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey! BONUS TIPS COACH GLENN: At Great Endurance we most importantly focus on the journey. In that way the race, just like the mental and physical recovery, is just a step, not the goal. The continuous improvement philosophy eradicates the post-race feeling as the journey is never over. That does not mean that you can’t celebrate successes along the way. You should! Should you find yourself in a mental rut, do not force yourself directly back into a strict regiment. Take the recovery period to find JOY again in non-planned workout. Go back to what originally fuels your enthousiasm for sports and with a happy mind, think about the golden opportunity the future brings to grow - onwards and upwards. Share this blog with your friends, family, and colleagues who are also pursuing a sportier and healthier lifestyle!
Pre-Season: Optimizing Running Technique for Triathletes and Runners Running a marathon, especially during the final leg of a triathlon, requires more than endurance - it demands efficiency, proper mechanics, and smart technique. We will explore the key points to help you improve your running form, boost performance, and minimize injury risk. A. Key Technical Points for Running
1. Posture and Alignment Maintaining proper posture during a run can reduce energy waste and help prevent fatigue. Ensure your spine is straight, shoulders are relaxed, and your head is aligned with your spine, looking slightly forward. Engage your core to stabilize your torso, and keep your hips level with a slight forward lean from the ankles to use gravity for momentum. Visualization Tip: Imagine a string pulling your head upward, elongating your spine for better posture and breath control. 2. Foot Strike Aim for a midfoot strike, where your foot lands directly underneath your center of mass. Avoid over-striding (putting down your foot too far in front of you), as it creates braking forces that slow you down and increase injury risk. A midfoot strike minimizes impact and maximizes energy transfer. Drill: Practice barefoot running on grass to encourage a natural midfoot strike. Keep intervals short to let your body adjust to the improved mechanics. 3. Cadence and Stride Rate An optimal cadence of 170-180 steps per minute minimizes ground contact time and lowers injury risk. You can tweak it a bit and slowly however, avoid artificially increasing your stride rate too much; it should be a natural outcome of your posture, skill, and biomechanics. Cadence is influenced by posture, running skill, leg length, and velocity. The key is finding a balance between cadence and stride length to optimize speed without sacrificing efficiency. Drill: Use a metronome app set to 170-180 beats per minute to help maintain a consistent rhythm. Start with short intervals and gradually increase as you adapt to the higher cadence. 4. Knee Drive and Leg Cycle Focus on a smooth, controlled knee drive, keeping your movements efficient without unnecessary vertical motion. Proper knee drive helps maintain forward momentum and conserves energy during long runs. Drill: Incorporate A-skip and B-skip drills to improve knee drive and leg cycle efficiency, helping build muscle memory for race day. 5. Arm Swing Your arms play a vital role in maintaining balance and rhythm. Keep your arms bent at a 90-degree angle, swinging them naturally forward and backward. Avoid crossing your arms over the midline of your body, as it can disrupt forward momentum and waste energy.
Drill: Practice arm walks by swinging your arms in a controlled motion while walking, ensuring that they stay within the correct forward-backward plane. 6. Breathing Technique: Locomotor Respiratory Coupling (LRC) Breathing efficiently is key to sustaining energy throughout a run. The locomotor respiratory coupling (LRC) technique helps sync your breathing with your strides. For moderate-intensity efforts (zone 3), use a 3:2 breathing pattern (inhale for three strides, exhale for two). For higher intensity runs, switch to a 2:1 pattern for better oxygen delivery during faster strides. Tip: Focus on diaphragmatic breathing to increase oxygen intake and maintain a steady rhythm, especially during longer races where fatigue can impact your form. You can also increase the effort by breathing in and out through the nose. B. Refining Your Technique: Gravity and Elasticity Running relies heavily on managing gravity and utilizing the body’s natural elasticity. Effective runners manage their center of mass and use the elastic energy stored in their joints, particularly in the feet, ankles, knees, and hips. 1. Elastic Loading & Recoil: Engage the “triple springs” of your hip, knee, and ankle joints to absorb impact and release energy efficiently. This allows for better stride economy and reduces muscular effort. 2. The Role of Leg-Spring Stiffness (LSS) Leg-spring stiffness (LSS) refers to how well your legs store and release energy during each step. Increasing LSS can enhance your body’s ability to rebound quickly after each step, making your stride more powerful and efficient. Increase LSS: Strengthening the muscles and tendons with isometric holds and plyometric exercises can boost leg-spring stiffness, improving stride efficiency and reducing injury risk. C. Visualization: Pushing the Ground Backwards One effective mental cue is to visualize yourself pushing the ground backwards with every stride. This helps increase forward momentum while maintaining proper foot placement and reducing over-striding. Benefits:
D. Addressing Biomechanical Limiters There are several biomechanical limiters that can reduce running efficiency, especially after swimming and cycling. Reduced dorsiflexion (due to swimming) or muscle imbalances (e.g., between the soleus and gastrocnemius from cycling) can impact your running form. Analyzing these factors and working with a coach can help address areas that require specific conditioning or mechanical work, such as:
E. Conclusion Running is not simply a learned skill - it is a primal movement that can be refined through attention to key mechanics. Focus on posture, cadence, foot strike, arm swing, and breathing to improve your running efficiency and prevent injuries. Incorporating these elements into your training will help you reach your full potential as a triathlete. Don't Forget: It is the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey! BONUS TIPS COACH GLENN: A few months ago I shared a video of running rehab in the water, but it also thought me to focus more on my form. Water is about 800x denser than air, so there are many running techniques issues that immediately show when the water is pushing against you. You can apply some of the techniques in the water while you are learning them. Share this blog/newsletter with your friends, family, and colleagues who are also pursuing a sportier and healthier lifestyle! |
Coach Glenn* Founder and Head Coach GR&AT Endurance Training * Ironman Certified Coach Categories
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