Zen and the Art of Triathlon

Hey Coach Brett ---

While training, these questions keep popping into my head, they are mostly race related, so I guess I better start asking them now before I forget.

1) I will us my HRM for the race --- but don't want to slow my T1 transition putting it on. Can I swim with it on? (no intention to collect HR data while swimming)

2) should I swim with my tri top on? Again, for the same reason at T1. Seeing that the skin tight top isn't the easiest thing to get on fast and smooth.

3) The bike course is very hilly -- Say I am trying to do my cycle within Zone 3, but there is no way, cause once I get onto those hills, even in the smallest gear, the heart rate is sky rocketing -- what should I do, just get through it the best I can and try to get rest on the legs on the downhill part?

Lots more race questions to follow --- but will leave it here..

Thanks a ton ..

BC

#1. If you swim with your HRM and aren't wearing a wetsuit, there is a solid chance it will slip off in the water as you stretch out your body. Do it in the pool at race pace for a while to see if it stays in place.

#2. Absolutely! Swim in that tri top!

#3. Yes, go a little harder on the hills, rest on the downhills. Just remember that you have 3 sessions of deep burning over 1 minute each before you start damaging your run. Go harder, but don't go really hard to the point of deep burn for very long and definitely not often.

What's next?

Coach Brett --

Thanks for the awesome info, as usual. Your services have been invaluable to me.

I didn't know that "you have 3 sessions of deep burning over 1 minute each before you start damaging your run." .... good to know ....... what happens though when I am forced to brun longer or more than three times because of the hills that I face -- am I better off ------ oh no ---- uh mm----- no no --- GETTING OFF THE BIKE?? .... Please say it aint so.

Great point about the HRM .. would be devastate if I felt that bad boy slip off in the middle of the swim.

Lots more questions to come ....

Don't get off the bike, just get in your smallest gear and spin up those hills as relaxed as possible. If you don't have the right gearing on your bike, then you'll either need to go get the gearing changed or just gut it out. By gut it out, I mean do a low turnover and try to keep your HR as low as possible.

Triathlon is mostly mental, so don't convince yourself that you have to burn up those hills. Do it, and you'll pay for it dearly on the run. Just relax and spin, consider getting your gearing changed if you need smaller gearing, and go pre-ride some of those hills or similar ones to get familiar with it.

If you have to really burn to get over those hills, your gearing isn't right... for this particular race. So you have to decide if it's worth your time and money to take your bike to a shop and have them put different gearing on your bike. Easier gearing will make for a faster result, I promise you that. Spinning taxes your aerobic system far more than your muscles - so spinning up those hills instead of powering/burning up them will make your bike faster AND definitely make your run faster.

Choices -

1. Have them swap out your rear cassette for one with a bigger set of cogs. Every extra tooth is helpful.
2. If you don't have a "compact crankset" on the front, get one. I run one and it's amazing. Your bike is lighter, it effectively gives you smaller gearing, and you lose no top end.
3. Get a triple ring crank and look like a panzy.
4. Remember that any significant changes will require a retuning and possible a new chain if the old chain is actually old.

Hey Bob,
just a word about HRM in the swim. I do mainly half-IMs now, and always wear a HRM under my wetsuit. I also use one regularly in the pool. I wear a "rashy" as they are commonly called here in Sydney, or a Surf Rash Vest in the pool. I got sunburnt a few times and found I hard to put suncreen on my back (swim in an outdoor pool), so I found a nice white rash vest that is UV40+ protection. Using it I found that the flow of water goes over the outside of the vest, not under the HRM strap - particularly on the push-off on the pool ends. So, I found that having the HRM strap a little tighter then normal, and wearing a "rashy" in the pool or a wetsuit in a larger event that the HRM works fairly reliable. It is handy sometime in half or full IM events, where the swim is often 2 laps, to hit the lap button on the turn-around, so you can see which half you swam better in. I know in many half and full IMs that at the start, there is a sea of people starting their HRMs - you hear all the beeps just after the gun goes off - they could be only watches, but I see many Polars with the characteristic red lap button on top. Also under the weatsuit, in races, I wear full cycle pants. I know some people prefer the lighter pants with less padding (I think they are called duathlon pants), as they dry out quicker, but I find the normal pants dry out quick enough, and that the extra padding is worth it in the 2nd half of an IM. I know you say that you have no intention of collecting data while swimming, but why not. Even if the HR gathering goes a bit bonkers, you still get an accurate timming. Most HRMs are combined with a watch. I think it handy to hit your lap button when comming out of your swim and then again once hitting the pedals to get an idea of your T1 time. Maybe your tri race is well organised and gives you accurate split times. Anyway, the point is, if it causes you no extra hassel, then having extra information is alway useful - if not during the race, then for post race analysis. I also find that if the HRM strap is already warm, and working, then you don't loose a couple of minutes either frigging with it to get it to start, or loose your HR for the first 15-20mins while you wait to sweat enough to allow the HRM to measure you. The end goal is to have as little clothes or equipment changing as possible. The shorter the race (sprint) the more important it is to have little Transistion time. The larger races half and full IMs you can use a little extra time to gain comfort later on. It is simple a percentage thing (ie T1 time / Total time) - it will be vastly different for a sprint vs an IM. Take care. Sounds like you are doing well. Enjoy the sport.

Coach Brett and Tom --

Thanks so much for taking the time to give me the advice you have.

Tom -- my event is the Bali Triathlon, just a hop, skip and a jump away from you -- come join?

I am going to give the HRM a whirl under my tri-top a few times in the pool ... see how that pans out. Certainly would be a lot better than trying to clip in on during T1

Will keep ya posted how it works in the pool.. THANKS AGAIN!