Balancing Work, Life, and Triathlon:
A Guide to Flexible Plans for Busy Executive Triathletes
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Balancing a demanding executive role with the rigorous training required for triathlons can be challenging, but it’s definitely achievable with the right strategies. The key lies in how effectively you manage both, and the good news is that many of the principles that drive success in your professional life can be applied to triathlon training. 

Here are the top 10 recommendations to help you manage both effectively:

1. Plan Ahead

• Triathlon Training: Scheduling your workouts and business commitments in advance is crucial. Use a calendar to block out time for training sessions, meetings, and travel. Having a clear plan keeps you on track with both your professional and athletic goals.
• Work Application: Planning your work tasks, just as you plan your training, allows you to prioritize key meetings, deadlines, and time for strategic thinking. Executives know the value of an organized, well-thought-out schedule.

2. Prioritize Workouts

• Triathlon Training: Treat your workouts like key business meetings, non-negotiable. Prioritize them in your day and avoid cancelling unless absolutely necessary. Early morning sessions work well because they’re less likely to be interrupted by work demands.
• Work Application: Similarly, in business, tackle your most critical tasks first thing in the morning when you’re fresh and less likely to be distracted by unexpected interruptions. Executives often refer to this as "winning the day early."

3. Stay Flexible

• Triathlon Training: Flexibility in your training schedule is important. If you’re facing a busy workday, shorter, high-intensity workouts can still yield great results and keep you on track.
• Work Application: Flexibility in business is equally crucial. Adapt to changing priorities and unexpected challenges. Just like a condensed workout can be efficient, focus on streamlined processes at work when time is tight.

4. Utilize Travel Time

• Triathlon Training: Business trips don’t have to interrupt your training. Most hotels offer gyms or pools, and you can research running routes nearby. Packing compact equipment like resistance bands ensures you’re ready for a quick workout on the go.
• Work Application: Use travel time to catch up on important reading, plan upcoming projects, or brainstorm new ideas. Stay productive even when you’re on the road.

5. Combine Work and Training

• Triathlon Training: Whenever possible, combine work travel with training. For example, if you’re heading to a city where there’s a triathlon event, consider extending your stay to compete.
• Work Application: Look for ways to align professional events with your personal interests. Attending industry conferences or networking events that also fuel your passions can lead to enhanced professional and personal satisfaction.

6. Stay Organized

• Triathlon Training: Keep your workout gear and work essentials organized and ready to go. This minimizes time wasted packing and ensures you’re always prepared.
• Work Application: An organized workspace reduces stress and boosts productivity. Efficient systems help you stay on top of your tasks, just as having organized training gear helps with consistent workouts.

7. Communicate with Your Team

• Triathlon Training: Be open with your colleagues and manager about your triathlon training. This transparency ensures they understand your time commitments and may offer flexibility when needed.
• Work Application: Open communication with your work team about your schedule builds trust and fosters a supportive environment. Just as you might communicate your training routine, let your team know when you’re available for key meetings and strategic discussions.

8. Focus on Nutrition

• Triathlon Training: Fuelling your body properly is critical to maintaining energy levels for both training and work. Plan meals and snacks ahead of time, especially when you’re traveling.
• Work Application: Nutrition isn’t just for physical performance—it impacts mental clarity as well. Executives can benefit from planning healthy meals to ensure sustained focus and energy throughout the workday.

9. Rest and Recovery

• Triathlon Training: Prioritizing rest and recovery is essential to avoid burnout. Make sure you’re getting enough sleep and including rest days in your training schedule.
• Work Application: Just as rest is vital for physical recovery, it’s equally important for mental performance. Take regular breaks, get enough sleep, and schedule downtime to recharge your brain.

10. Stay Motivated

• Triathlon Training: Set clear goals and celebrate your progress in both your professional and athletic pursuits. Surround yourself with supportive colleagues and training partners who encourage you along the way.
• Work Application: Goal setting in the workplace is just as motivating. Tracking progress and celebrating wins fosters momentum, while mentorship and a supportive work environment can provide that extra push to stay focused.

Conclusion:
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Balancing work, life, and triathlon may seem like a tall order, but with careful planning, flexibility, and the right mindset, you can excel in both arenas. These strategies not only apply to your athletic pursuits but will also enhance your leadership and productivity in the executive world.

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:

Triathlon is like a supercharged master class on how to deal with business challenges. What happens in a single year Ironman training cycle, most likely covers what otherwise takes decades of business as usual.
As an ambitious high-potential, finding the balance between a healthy mind and body, family and work relationships can set you up for an amazing career.

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Techniques for Open Water Swimming 

1.Sighting: Unlike pool swimming, open water swimming lacks lane lines and walls to guide you. Sighting is the technique of lifting your head periodically to ensure you're swimming in the right direction. Practice sighting by incorporating it into your regular swim workouts. Lift your head just enough to see ahead without disrupting your stroke rhythm.  

It is important to realize that you can sight in multiple ways and use them all in combination to optimize your position and direction and sometimes even reduce the amount of times you need to sight and slow down.

• Obviously, looking forward to the buoys ahead is the most direct visual input you can get, but it is important to prepare your swim, by looking for larger landmarks around the course which sit high above the water. This will help you sight even in wavy conditions and allow you to more quickly get your bearings.
• Secondly you can also look sideways in case you are swimming in a lake or river where you can navigate in parallel to the shore.
• Consider that all the people around you are also sighting from time to time and the generic direction will be correct. So as long as you stay within the pack, and aligned with your fellow triathletes you will most likely be in the right direction.
• In great water conditions, you might be able to use some scuba diving navigation technique. When you can spot the wave lines in the sand below you or the structure of the seabed, you can use those to navigate while under water. As these structures are pretty stable, once you have identified the swimming angle versus those lines, you just have to keep the angle the same while swimming to keep going in the same direction.

 
2. Drafting: Swimming behind or alongside another swimmer can reduce water resistance and conserve energy. Position yourself close to the swimmer's hip or feet, but be mindful of maintaining a safe distance to avoid collisions.  

3. Bilateral Breathing: Breathing on both sides helps you adapt to changing conditions, such as waves or sun glare. It also promotes a balanced stroke and reduces the risk of shoulder injuries.  

Depending on your competitiveness you might however want to increase your breathing rhythm. Instead of alternating sides for every breath, you can also breathe unilaterally and change over 10-20 strokes, or every time you sight.

4. Body Position: Maintain a streamlined body position with your head in a neutral position, eyes looking slightly forward. Engage your core to keep your hips and legs high in the water, reducing drag and improving efficiency. Obviously, when a race is wet suit legal, this will significantly improve your body position already.  

5. Course Planning: Be sure you have checked out the course and landmarks and decide beforehand who you are going to swim. If you are not a strong swimmer it might be interesting to start on the outside and go wide around the buoys to avoid getting stuck in the violent “washing machine”.

Visualization Exercises

Visualization is a powerful tool to enhance your open water swimming performance. By mentally rehearsing your swim, you can build confidence and improve your technique. But visualization is stronger after having the experience. So the more you can practice in open water the more realistic, stronger and more meaningful the visualization will be.

1. Pre-Race Visualization: Before race day, find a quiet place to sit and close your eyes. Visualize yourself at the starting line, feeling calm and focused. Imagine the sound of the horn and the sensation of diving into the water. Picture yourself swimming smoothly, sighting effectively, and maintaining a strong, steady pace.

2. Overcoming Challenges: Visualize potential challenges you might face, such as choppy water or crowded conditions. Imagine yourself staying composed and adapting to these situations. See yourself navigating through the waves and finding clear water to swim in. As part of your training, you can test some of the more challenging scenarios with friends in training: swim very close together, get somebody to swim in your feet or cross lanes, try to get across another swimmer, … That way, you will have reduced your anxiety for these events when they happen in the race, which will improve your breathing and power.

3. Positive Affirmations: Incorporate positive affirmations into your visualization practice. Repeat phrases like "I am strong," "I am confident," and "I am a skilled open water swimmer." These affirmations can boost your self-belief and mental resilience.

Drills to Fine-Tune Your Skills

Incorporating specific drills into your training can help you refine your open water swimming technique and build the necessary skills for race day.

1. Sighting Drill: During your pool workouts, practice sighting every few strokes. Lift your head just enough to see a target at the end of the pool, then return to your regular stroke. This drill helps you develop the habit of sighting without disrupting your rhythm.

2. Drafting Drill: Swim with a partner and practice drafting off each other. Take turns leading and following, focusing on maintaining a close but safe distance. This drill helps you get comfortable with the sensation of drafting and improves your ability to swim efficiently in a group.

2. Bilateral Breathing Drill: Incorporate bilateral breathing into your sets. For example, swim 50 meters breathing every three strokes, then switch to breathing every five strokes. This drill helps you develop the ability to breathe on both sides and adapt to different conditions. Alternatively, breathe unilaterally but always to the same side of the pool.

4.Open Water Simulation: If possible, practice in open water to simulate race conditions. Focus on sighting, drafting, and maintaining a steady pace. If open water isn't accessible, try swimming in a pool with minimal lane lines and buoys to create a similar environment.  

CONCLUSION
 
By mastering these techniques, incorporating visualization exercises, and practicing specific drills, you'll become a more confident and efficient open water swimmer. Remember, consistency and practice are key to success.

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:

In order to reduce the fear of open water, experience is key. Agree to go out swimming in lakes with other triathletes and practice the swim, the sighting and challenging situations in a trusted environment to reduce the fear. It will lead to a more calm and enjoyable experience leading to a wonderful race mindset.

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Heat Training

When race day temperatures rise, so does the pressure on your body to perform under extreme conditions. For elite triathletes, preparing for racing in heat isn't just about surviving the race—it's about thriving and even gaining an advantage over less-prepared competitors. Heat acclimatization is essential to peak performance, allowing your body to adapt to elevated temperatures, conserve energy, and avoid overheating.
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In this blog, we'll explore the physiological changes that happen when you acclimate to heat, the ideal timeline to start, and the protocol you can follow to ensure you're ready to race in the heat.

Why Heat Acclimatization is Crucial for Performance

Training in hot conditions challenges your body in ways that training in cooler temperatures cannot. When the body is exposed to heat consistently, several key adaptations occur:

1. Improved Thermoregulation: Your body gets better at cooling itself. Through increased sweat rates and earlier sweating, heat can dissipate faster.
2. Increased Blood Plasma Volume: The body boosts the amount of circulating blood, which helps improve both endurance and cooling by supplying muscles and skin with oxygen and nutrients more efficiently. You lose fewer electrolytes per session. This helps with endurance and reduces the risk of cramps or dehydration.
3. Lower Heart Rate at Submaximal Efforts: With more efficient cooling, your heart doesn't need to pump as fast during effort, allowing you to maintain high performance without overheating.
4. Mental Acclimation: Training in heat also helps your mind prepare for the discomfort. This psychological edge is critical when racing in high temperatures.

The 6-Week Heat Prep Protocol

For best results, begin heat acclimatization 4-6 weeks before the race. If you start too late, your body won't have enough time to fully adapt, and starting too early could result in burnout or overtraining. The first few weeks are about gradual exposure, while the final phases ramp up intensity and mimic race conditions.

Weeks 6-5: Initial Acclimatization (Low-Intensity Exposure)

Objective: Gradually introduce your body to training in the heat.

• Training Focus:
  • Perform 4-5 low-intensity sessions per week (Zone 1-2) in a heated environment or hot outdoor conditions, lasting 60-90 minutes each.
  • Incorporate 1-2 sauna or hot bath sessions after workouts to prolong heat exposure.
• Impact: Your body will begin increasing blood plasma volume, improving thermoregulation, and lowering heart rate at submaximal effort levels.

Weeks 4-3: Controlled Heat Training (Moderate Intensity)

Objective: Increase intensity while maintaining heat exposure.

• Training Focus:
  • Continue 3-4 low-intensity sessions per week in heat.
  • Add 2-3 moderate-intensity interval sessions (Zone 3) in heat per week. These can be done on the bike, treadmill, or outdoor runs.
  • Start practicing your hydration strategy to determine the best balance of fluids and electrolytes for race day.
• Impact: Your sweat rate and core temperature regulation improve, and you'll have a better understanding of your hydration needs in hot conditions.

Weeks 2-1: Race Simulation and Taper

Objective: Simulate race conditions and fine-tune your hydration and cooling strategies.

• Training Focus:
  • 1-2 race-specific, high-intensity sessions in heat (Zone 4 or 5). Focus on shorter but more intense efforts at or above race pace.
  • Taper volume but maintain quality by reducing duration while keeping intensity high.
  • Continue passive heat exposure (sauna sessions) to maximize heat adaptation.
  • Refine your race day nutrition and hydration plan.
• Impact: Your body will be primed for performance under race conditions, and you'll have all strategies ready to manage heat on race day.

Race Week and Race Day: Stay Cool, Hydrated, and Fuelled

Objective: During race week and on race day, your focus shifts to maintaining heat acclimatization and managing nutrition, hydration, and cooling strategies.
 

• Training Focus:
  • Keep training light and low-intensity (Zone 1-2), and prioritize short sessions in heat to avoid losing acclimation.
  • Ensure hydration and electrolyte levels are optimized by continuing to monitor fluid intake.
  • Finalize your cooling strategies, which can be practiced in training.

Race Day: Execute Your Plan with Precision

Now that you’ve completed weeks of preparation, race day execution becomes crucial. Here’s how to manage heat stress, stay hydrated, and maintain your fuel levels while racing.

1. Start the Race Well-Hydrated
Many athletes start endurance races in a state of suboptimal hydration, which puts them at an immediate disadvantage. Begin your hydration strategy the night before the race to ensure you’re ready to handle the heat.

• What to Do: Consume 500-600ml of an electrolyte-rich drink (containing 500-1,000mg of sodium) with your dinner the night before and repeat this 500-600ml intake 45-75 minutes before the start to ensure optimal hydration.

2. Know Your Fluid and Sodium Requirements
During the race, hydration is critical. The hot and humid conditions of Kona or other races accelerate fluid loss, which can impair performance and increase the risk of heat-related illness. Failing to replace lost fluids and sodium can lead to dehydration and reduced performance.

• What to Do: Plan your hydration so that you replace your fluid and sodium losses as closely as possible during the bike leg, ensuring you’re set up for the run. Ideally this is based on a sweat test before the race that identified your sodium loss per liter of sweat.

3. Hydration Strategy: Plan Your Cooling Strategies
Active cooling throughout the race can delay the onset of heat stress, keeping your core body temperature in check.

• What to Do: Wear light, moisture-wicking clothing to facilitate heat dissipation. Use cold sponges, ice packs, or ice-cold drinks at aid stations to cool down. Where available, use an ice bandana or clothing with pockets for storing ice to keep your body temperature down. Pour water over your head and torso  - BUT NOT ON YOUR SHOES* - to encourage cooling as the water evaporates.

4. Carbohydrate Intake and GI Management
High temperatures increase the risk of GI distress, particularly when consuming large amounts of carbohydrates. Stick to a well-practiced nutrition plan to avoid nausea or bloating.

• What to Do: Aim to consume 60-90g of carbohydrates per hour using easy-to-digest sources such as energy gels or sports drinks. Use products containing a mix of glucose and fructose to optimize absorption and reduce GI strain. You could freeze your hydration bottles, so they stay cool longer. Potentially put some frozen ones in your personal needs bag half way.

5. Monitor Body and Environmental Signals
Being aware of the conditions and how your body responds is essential to finishing strong in the heat. Adjusting your pace and hydration based on what your body tells you can make the difference between thriving and struggling.

• What to Do: Pay attention to signs like a dry mouth, dark urine, dizziness, and fatigue. Elevated heart rate, heavy sweating, or confusion can signal the onset of heat stress. Instead of relying solely on pace or power, monitor your heart rate to gauge intensity, as it accounts for environmental stress.

Conclusion

Proper heat acclimatization, nutrition, hydration, and cooling strategies are essential to conquering races in hot climates like Kona. By starting early and following a structured heat training plan, you set yourself up for success. On race day, executing a well-practiced hydration and cooling strategy will help you manage heat stress and ensure you maintain performance throughout the race.

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:

• Mental and physical preparation is key, but on the day you need to listen to your body. Adjust the plan when needed.
• From my own experience: beware not to soak your running shoes because of excessive water pouring over your head. You might cool down for 10 minutes, but you will run on blisters after 10- 15 km

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The Psychological Side of Long-Distance Ironman Racing
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Long-distance Ironman races push athletes not only physically but also mentally. In the world of triathlon, particularly the Ironman, mental toughness is as critical as physical endurance. Covering 3.8 kilometers of swimming, 180 kilometers of cycling, and finishing with a marathon, the challenge demands more than just elite-level fitness—it calls for psychological resilience, the ability to overcome doubts, and mental fortitude to keep going when your body is on the verge of quitting.

 -s a coach, I’ve seen firsthand how athletes harness their mental skills to achieve peak performance. Ironman competitors are not just contending with physical fatigue but battling against the mind's desire to stop. Let’s dive into the psychological strategies that can help you not only survive but thrive during a long-distance Ironman race.

The Importance of Mental Strength in Ironman Racing

Your mental game becomes the make-or-break factor when your body is pushed to the edge. In an Ironman, you go through various stages of emotional highs and lows. Being able to control your thoughts, manage stress, and stay focused is what separates those who finish from those who falter.

Professional triathletes train their minds as rigorously as they train their bodies. From setting realistic expectations to visualizing success and employing mantras for motivation, mental preparation is a core component of long-distance racing.

Top 10 Mental Tactics to Cross the Finish Line

Here’s a list of the top 10 mental strategies professionals use to push through the toughest parts of Ironman races:

1. Mental Toughness Training: Incorporate mental toughness training into your preparation. This involves simulating race-day conditions during training and pushing through hard zone 4 high intensity intervals where you feel like stopping. The more you experience and conquer these mental challenges during training, the better prepared you’ll be on race day.
2. Break the Race into Segments: One of the most effective strategies is to mentally break the race into smaller, more manageable chunks. Rather than thinking about completing the entire Ironman, focus on finishing each discipline: first the swim, then the bike, then the run. Even within each section, break it down further (e.g., aid station to aid station).
3. Stay Present: Focus on the present moment. Avoid dwelling on how much further you have to go. Concentrate on each stroke, pedal, or step you're taking right now. This mindfulness approach reduces feelings of overwhelm and helps you remain in control.
4. Mantras and Positive Self-Talk: Create a go-to mantra that you repeat to yourself during tough moments. It can be something as simple as “keep moving forward” or “you’ve got this.” Positive self-talk can push negative thoughts away and keep you motivated.
5. Visualization: Before race day, visualize yourself successfully crossing the finish line. In moments of doubt during the race, revisit this mental image. Visualizing success triggers confidence and helps keep anxiety at bay, giving you the belief that finishing is achievable.
6. Control the Controllables: You can’t control the weather or what the competition is doing. Focus on what you can control: your pace, nutrition, hydration, and mindset. Letting go of things beyond your control reduces unnecessary mental stress.
7. Embrace Discomfort: Ironman races are not meant to be comfortable. Embrace the discomfort as part of the journey. Remind yourself that suffering is temporary and that getting through the hard parts is what makes finishing the race so rewarding.
8. Mental Check-ins: Periodically check in with yourself throughout the race. Ask yourself how you're feeling, physically and mentally. By acknowledging and addressing potential issues early—whether it’s adjusting your pace, hydrating, or resetting mentally—you can prevent a downward spiral.
9. Use Crowds and Competitors: The energy of the crowd and the presence of other athletes can be incredibly motivating. Use these external forces to lift your spirits and drive you forward. When you're in a low point, feed off the energy around you, even if it’s from a fellow competitor.
10. Create Mini Goals: If things get really tough, focus on micro-goals to maintain motivation. This can be as small as running to the next cone or making it to the next aid station. Achieving these small victories can give you the mental boost you need to keep going.

Conclusion

Mental strength is a skill just like physical endurance - it can be trained, refined, and strengthened over time. To be successful in long-distance Ironman racing, it’s essential to prepare your mind as much as your body. By mastering these psychological strategies, you can enhance your resilience, stay calm under pressure, and maintain focus, making that finish line not only a possibility but an inevitability and take this valuable skill into the boardroom.

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:

1. In the marathon I usually only focus on counting the kilometers up to the half marathon. Then I start counting down as a mental boost.
2. To stay in the moment, I focus on the meditative rhythm of the run and focus on my breathing with Locomotor Respiratory Coupling (LRC)
3. Stay positive and focus on the amazing experience as a celebration of the long training journey. You are already an Ironman, this is just your graduation day !!!

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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

• What It Means for the Athlete:
  • Training: Super sprint triathlons focus on raw speed and efficiency. Athletes need to have strong bursts of speed across all three sports. Training involves high-intensity interval training (HIIT) and short, fast efforts to replicate race conditions.
  • Key Sport Focus: Considering the bike is mostly draft legal, the swim becomes super important element to get in the right pack.
  • Nutrition: Nutrition is minimal during the race, given its short duration. Athletes should focus on proper pre-race hydration and potentially a small energy boost, like a gel or a sports drink, beforehand.
  • Transition: Transitions become very important, given how short the overall race is. A small mistake in a transition can cost several places. This format rewards quick, tactical decision-making.
  • Athletes need to practice fast and efficient transitions, where every second counts.

2. Sprint Triathlon

• What It Means for the Athlete:
  • Training: Sprint triathlons demand high-intensity training, with a focus on speed and short bursts of power. Training should build anaerobic conditioning and include fast-paced interval sessions.
  • Key Sport Focus: Given the short distances, no single sport dominates. Athletes need to focus on maintaining high intensity across all three sports and mastering quick transitions.
  • Nutrition: Nutrition is less of a factor due to the short race duration, but pre-race hydration and potentially one small energy boost (gel) can help maintain peak performance.
  • Transition: Fast, efficient transitions are crucial. Athletes should practice moving quickly from swim to bike and bike to run to shave off valuable time.

3. Olympic Triathlon

• What It Means for the Athlete:
  • Training: The Olympic distance requires a mix of speed and endurance. Training should incorporate both high-intensity intervals and aerobic base-building for longer efforts.
  • Key Sport Focus: The bike leg is slightly longer, so pacing becomes more important. Athletes must balance pushing hard on the bike with conserving energy for the run.
  • Nutrition: Hydration and energy gels become more important during the bike and run as the race duration increases. Proper post-race recovery (carbs and protein) is crucial for faster recovery.
  • Transition: Smooth, efficient transitions are important but not as frantic as in sprint races. Athletes should focus on optimizing their transition time without sacrificing preparation.

4. 70.3 (Half Ironman)

• What It Means for the Athlete:
  • Training: The 70.3 distance is a test of endurance and pacing, but the bike leg plays a crucial role. Athletes spend most of their time on the bike, and efficient power output is essential for success. However, they must also be prepared for a strong half marathon.
  • Key Sport Focus: The bike is the most critical leg in a 70.3 race. Strong cycling performance can set up a successful run, but athletes must avoid pushing too hard on the bike to leave enough energy for the half marathon.
  • Nutrition: Nutrition is critical in a 70.3 race. Athletes should consume carbohydrates and electrolytes during the bike to fuel their bodies for the long run. Proper hydration and fueling strategies during the bike and early stages of the run are key.
  • Transition: Transitions in 70.3 races are more deliberate than in shorter distances. Athletes should ensure they are properly fueled and mentally prepared for the longer distances ahead, particularly the run.

5. 140.6 (Full Ironman)

• What It Means for the Athlete:
  • Training: The Full Ironman is a true test of endurance, requiring long-duration training sessions with a focus on pacing. The bike leg takes up the most time, but the marathon is the deciding factor in most races. Athletes must train for long rides while being ready to run a marathon after.
  • Key Sport Focus: While the bike is the longest leg, the run becomes the most important in a Full Ironman. The marathon is often where races are won or lost, and proper pacing on the bike is essential to leave enough energy for the run.
  • Nutrition: Nutrition is essential for Ironman athletes. They must consume consistent calories throughout the bike and early run to prevent energy depletion. Proper nutrition during training and race day can make or break their performance.
  • Transition: Ironman transitions are deliberate and calculated. Athletes often take extra time to refuel, hydrate, and mentally prepare for the next leg. Minimizing errors and ensuring everything is in place is key to success, especially before the marathon.

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:

• In Super Sprint and Sprint, swimmers have an edge. The focus is on speed and transitions. As you move to Olympic distance, balancing speed with endurance
• As you move to longer distances efficiency and nutrition become more important. While the 70.3 usually favours the strong cyclist, the best runners seem to find more leverage in the 140.6.
• Find the format that fits you best for your age, body composition and talents.

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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.
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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:

• Sleep: Ensure you're getting a solid 7-8 hours of sleep each night. Sleep plays a key role in muscle repair, fat loss, and overall recovery.
• Nutrition: Don't abandon your nutrition plan, but adjust it to support recovery. Aim for balanced meals that emphasize healthy fats, proteins, and whole grains.
• Hydration: Proper hydration supports metabolism and helps your body recover faster.

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:

• Maintain a balanced diet: Continue eating nutritious, well-balanced meals. Focus on lean proteins, vegetables, and healthy fats to fuel your body while it's recovering.
• Avoid extreme calorie cutting: You don't need to cut your calories dramatically in the off-season if you are already in shape. However, if you have been struggling with your weight, the offseason might be the moment to make a few tweaks as you don’t need the high calories for training. Listen to your body and adjust portions as your activity levels decrease.
• Mindful eating: This is a great time to focus on mindful eating habits—pay attention to hunger cues and avoid emotional or boredom-driven eating.

3. Expand Your Training Focus
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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:

• Strength train: Incorporate strength training 2-3 times per week to build muscle, boost metabolism, and support overall body composition. Focus on key movements like squats, deadlifts, and presses that can enhance your performance once you return to triathlon training.
• Low-intensity cross-training: Activities like hiking, walking, or paddleboarding can keep you moving without the intensity of triathlon-specific workouts.
• Flexibility and mobility: Regular stretching, yoga, or foam rolling can improve flexibility and help with injury prevention.

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:

• Daily movement: Aim for consistent daily activity like walking 10,000 steps or light mobility work. This keeps your metabolism going without the strain of heavy endurance workouts.
• Enjoy different sports: Try out new activities like skiing, rock climbing, or even a casual game of tennis. These allow you to stay active while giving your mind a break from triathlon-specific thinking.

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:

• Create a mental relaxation routine: Incorporate meditation, breathing exercises, or even journaling into your off-season. These practices help lower stress levels and allow you to mentally unwind.
• Take breaks from structure: Use the off-season to step away from rigid schedules and structure. Enjoy spontaneous activities or social events without the pressure of training.

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:

• Regular check-ins: Weigh yourself weekly or monitor your waistline with a simple tape measure, but don’t become overly focused on the data.
• Focus on how you feel: Pay attention to how your body feels day to day. If you’re feeling energized, sleeping well, and staying active, you’re in a good place.

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 !
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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.
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Race Bags:
 
In longer races, athletes receive color-coded bags to organize transition gear, marked with their race number. Typically, you’ll have:

• Pre-Race Clothing Bag: For clothing worn before the swim.
• T1 Swim-to-Bike Bag: For bike gear and storing swim gear.
• T2 Bike-to-Run Bag: For running gear.
• Special Needs Bags: Available in longer races for mid-race personal items.

Having these bags organized ensures you won’t forget anything on race day.
 
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:
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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:

• Walk through each transition area before the race and visualize from larger landmarks to more detailed closer to your gear.
• Optimize your shoes: put on bike shoes in T1 before exiting, leave them on the bike when entering T2

 
Share this blog with your fellow triathletes to help them optimize their race day transitions!

The Post-Race Blues: Why It Happens and How to Avoid It
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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?
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From a psychological and physiological perspective, the post-race blues can occur due to several factors:

1. Post-Adrenaline Crash: The human body operates on a balance of hormones, and during a race, adrenaline, cortisol, and endorphins are pumping through your system. Once the race is over, the body's hormone levels drop significantly. This crash can lead to feelings of fatigue, low mood, and even mild depression.
2. Goal Displacement: Triathletes spend weeks or months building towards a single event, often investing enormous amounts of physical, mental, and emotional energy into it. When the goal is completed, there’s often a void. The sense of purpose or structure that training provides is suddenly gone, leading to feelings of aimlessness.
3. Dopamine Deficiency: Completing a race triggers a massive dopamine release, the "feel-good" chemical in the brain. However, like any spike in dopamine, there's usually a subsequent drop. This decrease can result in feelings of dissatisfaction or emptiness, even after such a major achievement.
4. Physical Recovery and Immune Suppression: Intense physical exertion takes a toll on the body. After a race, your immune system might be slightly compromised, making you more susceptible to illness. This physical recovery period can contribute to feeling sluggish, tired, or "down."
5. Cognitive Focus Shift: Leading up to a race, athletes are laser-focused on their training. Post-race, there’s often a cognitive shift as the mind is no longer absorbed in structured training plans or the anticipation of race day. The sudden loss of this focus can lead to a sense of mental fog or unease.

Symptoms of Post-Race Blues
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The symptoms can vary, but common signs include:

• Low mood: A general sense of sadness or dissatisfaction.
• Fatigue: More than typical post-race tiredness, a lingering sense of exhaustion.
• Lack of motivation: Difficulty finding energy to resume training or engage in daily activities.
• Irritability: Feeling on edge or frustrated without clear cause.
• Anxiety: Worrying about what's next or struggling with the idea of “what now?”
• Physical illness: Sometimes the blues are accompanied by minor illnesses like colds due to a weakened immune system.

Conclusion
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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.
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• Arm Position: Counter swing your arms in sync with your legs, maintaining a steady rhythm.
• Firm wrists - Relaxed Hands: Keep your wrists firm and your hands relaxed, as tension can lead to tightness in your upper body. Imagine holding something fragile to stay loose.

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:

• Key benefit is the downward focus of the employed force - “popping” - emphasizing leg stiffness at impact, which reduces hip drop and energy dissipation
• Encourages a forward lean from the ankles, enhancing gravity’s role in propelling you forward and keeping the main part of your running cycle behind you to reduce braking.
• Increases stride length naturally by engaging the hamstrings and glutes.
• Reduces vertical oscillation, minimizing wasted energy and improving overall efficiency.

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:

• Knee alignment and control
• Hip rotation and function
• Foot and ankle flexibility and strength

By addressing these limiters, you can run more efficiently and avoid injuries.

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!