Mastering Triathlon Racing Strategy: A Pro’s Guide to Cross the Finish Line Strong

Triathlon racing is as much about strategy as it is about physical prowess. Like a well-planned business venture, every decision during the race impacts your overall outcome.
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Here’s how you can stay at your best on race day—and how these principles also apply to business.

1. Know Your Strengths and Stay Within Them

• Self-Assessment: Assess your strengths and weaknesses in each triathlon leg (swim, bike, run). If you’re strong on the bike but weaker on the run, plan accordingly to conserve energy for a powerful final leg.
• Comparison to Business: Just as companies focus on their core competencies to gain a competitive edge, athletes need to stay within their skillset to maximize efficiency. Leaning into your USP / strengths, whether in a race or business strategy, keeps you from spreading yourself thin. Focus on your “blue ocean” on how to set yourself apart from your competition.

2. Pacing, Nutrition, and Hydration Based on Race Format

• Sprint and Olympic Distances: Shorter races require less fueling but sharper focus on higher pacing and technique.
• Half-Ironman and Ironman Distances: Longer races demand a comprehensive nutrition and hydration strategy. Ingest carbs, electrolytes, and fluids every hour to sustain your energy and avoid GI distress.
• Comparison to Business: Business requires different resource strategies. For a short, one-off, high margin project for customer, it could be needed to put in the overtime and maximize the effort, while a long-term project needs sustained input and careful management to avoid burnout or “running dry” before reaching profitability.

3. When and How to Spend Zone 4 Power – Adapt to Race Format

• The Power of Burst Points: Save Zone 4 efforts for critical sections—steep climbs, overtakes, or headwinds.
• Zone 4 in Short Races: The Super-sprint and Sprint will most likely be completely in zone 4. This pacing matches the quick intensity needed to secure a high placement.
• Zone 4 in Long Races: You might consider spending 20-30 minutes in zone 4 within the race to tackle specific race segments, but also consider reserving high power for the last 5-10% of the run course. Going into Zone 4 too early in a long race risks early fatigue.
• Comparison to Business: In business, Zone 4 power aligns with high-investment initiatives, which should be applied strategically. Save resources for high-stakes opportunities, like product launches or market expansions, rather than depleting reserves prematurely.

4. Mentality – Staying Calm and Focused

• Adaptability: Stay mentally prepared for changing conditions—unexpected weather, competitor dynamics, or minor injuries.
• Positive Reinforcement: Use mental cues to overcome fatigue. Visualization and positive mantras can maintain focus and drive.
• Comparison to Business: In business, adaptability and mental resilience are key during market shifts or competitive threats. Leaders who stay calm, focused, and adaptable can better steer their teams through uncertainty and keep energy high for peak performance when it’s needed. Save some energy when it is going well for those parts of the course where you will have to dig deeper, and also consider when the going gets though, that after rain, always comes sunshine.

5. Tactics Based on Course Layout

• Flat Courses: Steady pacing is key; avoid exhausting yourself early, as maintaining a smooth, controlled pace is ideal.
• Hilly or Technical Courses: Reserve bursts for ascents and stay technically sound on descents.
• Comparison to Business: Just like varied course layouts require different tactics, market landscapes require adjusting strategies. A steady, organic growth approach works in stable markets, while emerging or high-growth markets demand flexibility and agile tactics.

6. Embrace Efficiency in Transitions

• Practice Transitions: Time saved in transitions adds up, so refine your approach.
• Fuel in Transitions: A quick intake of fluids or electrolytes can offer a needed boost.
• Comparison to Business: Transitions in triathlon as in business can be daunting. It is not easy to change markets, products or technology, as it is hard to switch from biking to running. Mentally and physically preparing for what is to come, training your organization or your body to be agile is key to success.

Conclusion:

Triathlon strategy and business strategy share a surprising number of similarities. Both require self-awareness, careful planning, efficient resource management, and a focused mindset to achieve long-term success.

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:

In business, racing and life alike, self-knowledge is the key to success. Know your strengths and weaknesses and continuously work to improve yourself. Rome was not built in a day, but the secret to success is consistent development. 1% growth everyday totals to 3700% in a year. Now, that is worth the effort!

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The Power of Sleep: Maximizing Athletic and Business Performance

For athletes and professionals alike, sleep is a cornerstone of peak performance. Yet in our busy lives, it’s often the first thing we compromise. From triathletes training for the next race to executives leading demanding projects, sleep is foundational to success.
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Let’s explore how optimizing sleep can elevate both athletic and business outcomes, and offer actionable tips to harness the power of a good night’s rest.

1. Why Sleep Matters for Everyone – Not Just Athletes

Sleep is far from passive rest. It’s an active period where the body and mind repair, rejuvenate, and prepare for the next day’s challenges. During sleep, we cycle through different stages, each with distinct restorative functions. REM (Rapid Eye Movement) and deep sleep stages, for instance, are crucial for muscle repair, memory consolidation, and emotional regulation. Athletes benefit from the release of growth hormones during sleep, while professionals rely on this time for cognitive processing, creativity, and decision-making.

Beyond immediate performance gains, sleep offers long-term health benefits that are especially valuable for both athletes and executives under continuous pressure. These benefits include:

• Cardiovascular Health: Consistent sleep patterns are linked to lower risk of heart disease. For athletes, this means sustained endurance and for executives, reduced risk of chronic health conditions.
• Mental Resilience: Long-term sleep quality is associated with better mental health, which is vital for enduring the emotional ups and downs of both sports and business.
• Longevity: Occasional napping has been associated with a reduced risk of heart-related issues, according to studies in the journal Heart. This is particularly useful for executives or athletes who may experience intense periods of sleep disruption.

2. How Sleep Boosts Athletic Performance

For athletes, sleep is as essential as physical training. Studies consistently show that athletes who prioritize quality sleep experience:

• Enhanced Reaction Times and Accuracy: Faster response times are critical for sports performance, particularly in dynamic environments like swimming, cycling, or running. Research shows well-rested athletes are sharper, more alert, and make fewer errors.
• Faster Recovery and Injury Prevention: During sleep, the body produces growth hormones that aid muscle repair and strengthen tissues, reducing the likelihood of overuse injuries.
• Better Endurance and Physical Resilience: Sleep quality impacts cardiovascular health, inflammation levels, and metabolic efficiency, all essential for endurance sports.

Take, for example, triathletes like Jan Frodeno and Gwen Jorgensen, who integrate structured sleep routines, including naps, into their schedules. The restorative power of sleep is pivotal to meeting the physical demands of their training while staying injury-free.

3. The Impact of Sleep on Business Performance

Sleep isn’t just for athletes; it’s a fundamental element of peak performance in business. Consider high-stakes professions like executive roles, where decisions impact entire teams or organizations. For professionals, quality sleep enhances:

• Decision-Making and Problem-Solving Skills: REM sleep plays a crucial role in cognitive flexibility, creativity, and finding innovative solutions to complex problems.
• Emotional Regulation and Leadership: Lack of sleep impairs emotional control, making it harder to manage stress, navigate complex interpersonal dynamics, and lead effectively.
• Focus and Productivity: Studies reveal that sleep-deprived professionals are more likely to make mistakes, have lapses in attention, and struggle with prioritizing tasks – all critical for efficient business operations.

4. The Role of Naps in Daily Recovery

For both athletes and professionals, short naps can serve as a strategic boost in energy and focus. Research indicates that naps of 20-30 minutes can improve alertness and enhance memory without causing grogginess. For athletes, naps are especially helpful during heavy training, providing an energy boost and aiding recovery.

In high-pressure work environments, naps can improve concentration and productivity, helping professionals approach tasks with a clearer mind. Even at companies like Google, nap pods are available to help employees recharge, highlighting the link between rest and productivity. Similarly, “inemuri” or short naps at work are culturally accepted in Japan, recognizing that refreshed employees can better contribute to workplace goals.

The NASA Nap: Research on pilots and astronauts found that a 26-minute nap improved performance by 34% and alertness by 54%, dubbing it the “NASA nap.” Short naps are a powerful tool for staying sharp and productive in both high-stakes sports and professional environments. (Thank you @aubewastyn for this insight!)

5. Common Sleep Challenges and Solutions for Athletes and Executives

Managing a Packed Schedule
Both athletes and executives often juggle demanding schedules, and finding time for sleep can be challenging. One effective strategy is to establish a consistent sleep schedule. Going to bed and waking up at the same time each day helps regulate the body’s internal clock, leading to more refreshing sleep. The body thrives on routine, and sticking to a sleep schedule – even on weekends – can make a significant difference.
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Traveling Across Time Zones
Travel is another factor that affects sleep, particularly for professionals and athletes who often cross time zones. Jet lag disrupts circadian rhythms, leading to fatigue and mental fog. Some strategies to mitigate jet lag include:

• Adjusting Your Schedule Gradually: Begin shifting your sleep and wake times a few days before traveling.
• Exposure to Natural Light: Morning light exposure can help reset your body clock faster.
• Hydration and Strategic Napping: Staying hydrated and taking short naps (20-30 minutes) when needed can ease the effects of jet lag.

Stress and Anxiety Management
The pressure to perform, whether in an athletic or business setting, often leads to stress that interferes with sleep. Managing this stress can enhance both sleep quality and overall well-being. Techniques such as deep breathing exercises and mindfulness meditation before bed can help reduce stress, calm the mind, and prepare you for restful sleep. 

6.Optimizing Your Sleep Environment

Creating an ideal sleep environment is vital for restful sleep. Consider these adjustments:

• Temperature Control: A cool room temperature between 60-67°F (15-19°C) promotes deep sleep, as the body’s temperature naturally drops during the night.
• Light Management: Darkness encourages melatonin production, which supports sleep. Blackout curtains or a sleep mask can be helpful.
• Minimizing Noise: If external noise is a factor, white noise machines or earplugs can reduce disruptions.

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:

• Prioritize Sleep as Part of Your Routine: Make sleep as much of a priority as training or work projects. Schedule it and protect it.
• Adapt Sleep Strategies to Your Needs: Athletes might use naps for recovery, while executives can leverage short naps for improved focus during work.
• Use Data to Monitor Your Sleep: Apps and wearables can help track sleep quality, allowing you to make informed adjustments to optimize your rest.

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Battling the Winds: Strategies for Tackling Headwinds and Crosswinds

Wind can be a cyclist’s best friend or toughest adversary. A tailwind pushes us along, making even tough rides feel effortless, but headwinds and crosswinds present unique challenges that demand adjustments in technique, focus, and mindset. Learning how to manage these winds can turn a gruelling ride into a powerful training experience.

In this blog, we'll explore the best strategies for handling both headwinds and crosswinds—keeping your body relaxed, maintaining control, and using the wind to your advantage.
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1. Adjusting Body Position: Stay Relaxed, Low and Compact

When facing headwinds, your aerodynamic position is crucial. A low, compact stance minimizes drag and cuts through the resistance. Crosswinds, however, require a bit more finesse to keep your balance while maintaining a stable position.

In a headwind:

• Lower your torso by bending at the hips, tucking your elbows, and keeping your shoulders relaxed.
• Position your hands on the drops if you have drop handlebars, or keep them low and close if you’re riding on aerobars.
• Keep your head aligned with your back, slightly tucking your chin without compromising visibility.

In a crosswind:

• Shift your weight toward the wind to counteract the push from the side. This might feel counterintuitive, but leaning slightly into the wind helps maintain balance.
• Use a wider grip on the handlebars for better control, especially if gusts are unpredictable.
• Stay low but balanced, keeping your upper body steady. Avoid over-correcting if a gust hits; make small, controlled adjustments instead.

These position adjustments will help you manage the wind with minimal energy loss, keeping you steady in challenging conditions.

2. Gear Selection and Cadence: Shift to Match the Wind

Both headwinds and crosswinds can disrupt your momentum, requiring smart gearing to stay smooth and efficient. For headwinds, lowering your cadence and adjusting to an easier gear allows you to keep tension on the chain without overexerting yourself.

• Headwind gearing: Rather than forcing yourself at a high gear with erratic power surges, shift to a slightly easier gear to sustain a smooth and steady power output at a lower cadence of 70–80 RPM. This will help keeping tension on your chain stable can help you saving energy and reduce muscle fatigue
• Crosswind gearing: Maintain a gear that lets you react quickly to gusts without losing control. Moderate gearing (not too high or too low) works best, as it allows you to accelerate briefly to stabilize yourself.

Being mindful of your gearing prevents sudden jerks or loss of control, letting you focus on rhythm and handling.

3. Mental Approach: Embrace the Challenge

It’s easy to get frustrated when headwinds or crosswinds slow you down, but with the right mental approach, you can use the experience to build resilience and strength.

• View wind as resistance training: Headwinds build strength, endurance, and mental toughness. Crosswinds teach control and balance—skills that translate directly into improved performance in races.
• Set micro-goals: Break the ride into small segments and focus on reaching specific points rather than worrying about overall speed. Small goals keep you focused and help you maintain morale.
• Visualize the benefits: Picture yourself stronger and more prepared for race day. Reframe each gust as an opportunity to train under challenging conditions and build confidence. During the race focus on the fact that the wind is pushing in your favour on the way back. Do not blow up now, be patient and focus on your power plan rather than the speed, the conditions are the same for everybody.

4. Safety and Awareness: Handling Sudden Gusts

Windy conditions can change quickly, especially in open areas or near buildings and vehicles that create pockets of gusts. Safety is critical, especially with unpredictable crosswinds.

• Stay aware of your surroundings: Anticipate gusts when passing vehicles, gaps, or turns, especially with a crosswind. Large vehicles passing closely can create a temporary wind pocket, sometimes pulling you in and then pushing you back out suddenly. Stay alert and be ready to correct as needed.
• Grip your handlebars firmly but don’t over-tighten: A controlled, relaxed grip allows you to respond quickly to gusts without tensing up. Trust that the bike wants to stay upright with the gyroscopic stability created by your turning wheels.

5. Fueling and Hydration: Keep Your Energy Steady

Riding in the wind is more taxing on your body than riding in calm conditions. Wind can sap your energy faster, meaning you’ll need to adjust your hydration and nutrition to keep up.

• Drink consistently: Even on cooler days, wind can dehydrate you quickly. Regular sips will keep you hydrated without weighing you down.
• Fuel with small, regular snacks every 20–30 minutes to avoid a drop in energy. Wind requires extra effort, and keeping your energy levels consistent will help you maintain performance throughout the ride.

Good fueling and hydration habits prevent fatigue and make the wind’s effects more manageable.

7. Handling Equipment: Use the Right Gear for Wind

Your bike and gear choices can also play a role in managing windy rides. Deep-section wheels, for instance, can catch crosswinds and make handling difficult.

• Choose shallow wheels in strong crosswinds if possible. Shallow wheels are easier to control and reduce the effect of side gusts. Most Ironmans will forbid full disc wheels in windy conditions. Make sure you have the right sets with you for race day.
• Wear snug-fitting clothing that doesn’t flap in the wind. Loose gear can create drag and make you more vulnerable to gusts.
• Lower tire pressure slightly in extreme winds. This increases traction and provides more stability, particularly in crosswinds.

Matching your equipment to the conditions can improve your handling and make windy rides smoother.

Conclusion: Riding in Headwinds and Crosswinds: Embrace the Experience

Headwinds and crosswinds can turn a ride into a workout unlike any other. Instead of fighting the wind, use it as an opportunity to develop skills, patience, and resilience. With the right techniques - like adjusting body position, choosing optimal gearing, and keeping your cadence and breathing under control - you can turn these challenging conditions into powerful training opportunities. And don’t forget, every tough windy ride prepares you for smoother, faster rides on calm days.


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 wind as a training partner. Every time you ride through it, you’re learning to adapt, increasing resilience, and building a deeper connection to your technique.

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