A triathlon is a competition with three sports, which means there are two points in the race where you must transition from one sport to the next. It can take a lot of practice to get good at transitioning between the sports, but there are things you can do to make it faster!
Triathletes should be ready with a plan and train themselves accordingly beforehand. You should practice rigorously and leave no room for error. Learning to execute the plan perfectly will enable you to have quick transitions.
Getting the Wetsuit Off Faster
Applying a lubricant to your body before putting on the wetsuit will enable you to slide out of it easily during the first transition. Locating the zip cord quickly and kicking off the suit as soon as possible saves a lot of time.
Only the Essentials
Take things that are absolutely essential. Skipping unnecessary items reduces the number of tasks to be done and saves time.
Be Quick With the Helmet
Your helmet should be kept unfastened prior to the race. Make proper adjustments so that it fits your head and can be removed comfortably. Train yourself to secure the helmet on your head as quickly as possible.
Use This Bike Shoe Trick
Fastening your shoes to the pedals of your bike expedites the process of transition. Thin rubber bands can be used for this purpose. Keep the shoes fully loosened so that you can sit on the bike and put them on swiftly.
Running With the Bike
In the transition zone between swimming and cycling, you are not allowed to ride your bike. Practice running safely and smoothly while holding your bike. By clearing this distance quickly you can deduct some seconds from your overall timing.
Putting on the Running Shoes
You can sprinkle some talcum powder on your running shoes to facilitate a smooth entry of your feet into the shoes. Swap your ordinary shoelaces with speed laces or lace locks.
Some of these strategies like wearing shoes while sitting on the bike may seem a little difficult to achieve. But proper training can help you achieve the perfect balance. Along with quick execution, steadiness is also important. Do not move too fast, maintain proper balance.
Study the Racetrack Properly
Have the map of the racetrack in your mind. Repeatedly play the whole scenario in your imagination and prepare yourself to take the right step at the right time.
Training your body and mind for faster triathlon transitions gives you an edge over others, which is why triathletes should incorporate transition practice and the suggestions above into their tri training sessions.
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Whether you’re training to be faster or are simply exercising to relax and destress, practicing mindfulness during your physical activities in order to better connect with your body is a great way to achieve a balanced state of mind and find joy in your training.
Often when we hear the word ‘mindfulness’ or ‘meditation’, we envision someone sitting on a yoga mat by the beach, practicing slow and thoughtful movements. But a mindful state can and should be achieved through any activity, especially in triathlon training.
What Do We Mean When We Say Mindfulness?
The simplest definition is the practice of being aware and present at the moment. When it comes to training it means we are being mentally connected to our bodies and train our minds and bodies together as one unit. When we only focus on our physical self without also training the mind, we can create a disconnect between the two, causing negative thoughts and a higher perceived exertion during an event.
Why is Mindfulness Important?
Mindfulness has been shown to help improve focus, decrease stress levels, and increase self-awareness. If you’re looking for a way to improve your performance, incorporating mindfulness into your training is definitely something you should consider. With mindfulness, you can learn how to be more patient, focused, and relaxed during physical activity- leading to better results overall.
How to Incorporate Mindfulness
1) Slow Down
Endurance activities are actually very conducive to achieving a meditative state of mind, and it starts with slowing down and focusing on your form. It’s important to be precise during swimming strokes and land lightly when running so that you can move more efficiently–don’t get frustrated if thoughts wander off while doing this! When we catch ourselves thinking about something else, just relax and refocus back onto the specific element of our movement.
2) Remember Your Goals
Also helpful while practicing mindfulness during workouts, is to have a goal for your workout and keep it top of mind. Maybe today’s goal is to add an extra mile on your run, or maybe it’s to focus on getting your core stronger. Whatever your reason may be for doing your workout, keep it locked in the forefront of your mind to help remind yourself why you’re doing the activity you’re doing.
3) Practice Belly Breathing
Another helpful tip is one we can learn from babies, which is the act of belly breathing. Inhale slowly, extending the belly outward. This helps draw the breath into the lower lungs and extend the diaphragm. By fully inflating the lungs, you’re also taking in the maximum amount of oxygen possible with each breath. These deeper inhalations keep the body relaxed and help you pace yourself and move most efficiently.
Mindfulness can be an important tool in your training arsenal, especially if you struggle with stress or focus. By practicing being aware and present, you can improve your connection to your body and train both the body and mind as one unit. When it comes to competition or a challenging workout, this can be the difference between success and failure. Give mindfulness a try and see how it impacts your performance!
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Adding yoga to your life offers many benefits such as increasing mobility and range of motion, preventing injuries, and relieving pain. Hopefully, you already have some kind of stretching routine included in your training. If you don’t, the offseason is the perfect time to try some new things! We’ve compiled a list of the 5 most beneficial yoga poses for triathletes to combat the wear and tear we put our bodies through during training.
1. Downward Facing Dog
Purpose: This is a common pose but is especially beneficial for a triathlete with any built-up tension in your calves and feet from running. Also great for cyclists with lower back from riding. Hold this pose to help build strength in your shoulders, arms, and chest.
How To: Start on your knees with your hands out in front of you, push your bottom up until you feel a stretch in your calves and the bottom of your feet. Straighten your legs if you can, but the main thing to remember in this pose is to keep your back as flat as possible.
2. Crescent Lunge
Purpose: This pose utilizes all the muscles in your body but focuses on getting a stretch in the back of your legs, groin, and hip flexors while building strength in the front of your legs. Practicing this pose will open your range of motion in your legs and hips.
How To: Start in a standing position, and go into a lunge until your front leg is bent at a 90-degree angle. Keep your core tight to remain balanced as you lift your arms above your head. During this motion, you will feel a stretch in your triceps and chest. Take deep breaths as you hold this position, switch to your other leg, and repeat.
3. Pigeon Fold
Purpose: The Pigeon Fold is a great yoga pose for opening up your hips and getting a deep stretch in your hip flexors and glutes. Good for athletes who spend more time cycling to loosen and realign their hips after putting in hours on the bike.
How To: Start in a Downward Facing Dog, bend your right knee and sweep your leg down and place it on the mat beneath you. Lower yourself to a comfortable seated position with your left leg behind you as you feel the stretch in your quad and hamstring. Hold your chest high to focus the stretch in your legs.
4. Cross-Legged Twist
Purpose: This pose focuses on stretching your lats, shoulders, and neck. This will help reduce any pain you may have from constantly rotating your body side to side during your freestyle swim stroke. Holding this pose will lengthen and help mobility along your spine which is great for increasing your range of motion during your swim training.
How To: Begin on the floor with both legs out in front of you. Bring your knees to your chest and place the bottom of your feet on the ground. Slide your left foot on the ground under your right leg to rest your foot beside your right hip. Bring your right arm across your body and place it against the inside of your left knee. Push slightly to twist your body until you feel a stretch in your lats and shoulder.
5. Bridge Pose
Purpose: Offers relief from pain caused by the position you are in when training on your bike. Good stretch for your quads, chest, and abs while also strengthening your glutes and hamstrings. You will feel this pose strengthens your back muscles to reduce or prevent pain you may have from running and cycling.
How To: Lie flat on your back with your knees bent with feet on the floor shoulder-width apart. Place hands on either side of your body to help keep yourself balanced. Press your feet and arms firmly into the floor and push your hips up off the ground.
These yoga poses work muscles that are often neglected in the repetitive movements you do while preparing for a triathlon. Get the most out of your training when you add in these 5 yoga poses that are best for triathletes before or after your next workout!
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The burning, aching sensation that accompanies intense efforts is all too familiar to athletes. This feeling can also occur when bikers begin to increase their mileage and biking pace. Most athletes have probably heard the terms lactic acid or lactate threshold thrown around by coaches. What do these terms actually mean? Lactate was originally believed to only be produced when the body lacks oxygen. It’s now known you produce lactate even at rest. Far from the cause of fatigue, lactate is shuttled around the body to areas where it is needed as a fuel source such as the heart, muscles, brain, and liver.
During high-intensity training, muscle contractions result in a build-up of metabolites and depletion of glycogen (the fuel inside muscles). This is when lactate is associated with fatigue. At rest and during low-intensity activity, lactate doesn’t build up in the muscles. It is shuttled to areas where it is needed faster than it is produced. Lactate threshold is the point at which the rate of production of lactate is greater than the rate of removal from the muscles. Athletes can only sustain exercise above this threshold for a limited amount of time before exhaustion. Pro tip: this is great information for boosting your mental toughness.
WHY YOU SHOULD KNOW ABOUT THIS
While lactate does not directly cause fatigue, it is still the best metric available for detecting when the body shifts away from mostly aerobic metabolism to rely more heavily on anaerobic metabolism. Anaerobic metabolism can only be sustained for a short period of time before fatigue occurs. Studies show that lactate threshold, or the point at which this transition occurs, is the best predictor of overall endurance performance abilities. If two athletes have the same VO2max, but one athlete can maintain a higher fraction of that VO2max without build up of metabolites (i.e. lactate, hydrogen ions), the athlete with the higher lactate threshold will always win. It’s an objective performance metric that gives invaluable information about your endurance abilities.
Dr. Allen recommends athletes measure their lactate threshold at the beginning of the training season to get a baseline. This can be used to establish training zones unique to their individual physiology, optimize performance, and avoid overtraining. Additionally, he recommends athletes come in for testing once every 3-4 months. This allows the team to monitor training progress and reestablish training zones. As the racing season approaches, the lactate threshold pace can be used to determine exact pacing strategies, no matter the distance. For example, marathoners usually set their race pace right around their lactate threshold. Measuring your lactate threshold gives you the ability to establish your race pace while knowing it’s truly what you’re capable of.
HOW THE MEASUREMENT IS PERFORMED
Lactate threshold can be performed in a clinical setting or in the field depending on the athlete’s preference. Ascension Seton Sports Performance adheres to the most stringent COVID-19 policies. They are also happy to offer the service outdoors if athletes would prefer that. The test involves either running on a treadmill or outdoor track or cycling on a stationary ergometer. As you exercise at increasing intensities their team measures the changes in various physiological parameters. This includes changes in lactate as measured from a drop of blood from the finger or changes in expired gases collected from a mask over your mouth.
ABOUT DR. JAKOB ALLEN
Dr. Allen received his Doctoral training from the nationally ranked University of Texas at Austin. He was an 8x All-American collegiate swimmer at Stanford, American Record holder, NCAA and Pac-10 Champion, and 2x Olympic Trials qualifier. Dr. Allen is now an avid cyclist and triathlete, frequently placing in the top-5 overall amateurs in Central Texas triathlons. He is driven to bring about the greatest potential of all athletes whether you are a weekend warrior or an Olympian.
Dr. Allen currently serves as the Sports Scientist for the Austin Bold FC team in addition to his work in the clinic. He believes that exercise remains one of the best ways to improve every physiological system in the body throughout the lifespan. Whether it’s helping prevent changes in mental acuity or improving muscle function, the benefits of exercise continue to be supported by scientific studies. Dr. Allen specializes in designing exercise training programs for improving muscle and cardiovascular health for aging wellness and masters athlete performance.
Here is a list of what we think are the 6 best places to train in Austin. We broke them down by favorite spots to swim, bike, and run. These are great for all levels of triathletes.
Tucked back in one of Austin’s oldest neighborhoods, this pool has been keeping Austinites of all ages cool and entertained since the 1930s. The best part is it is free to use year-round, with the added bonus of being heated during the winter months. There are a limited number of lanes so be prepared to share or come during non-peak hours.
2.Barton Springs Pool
Constructed in 1940, it has been a summer staple for many years and is known for being Austin’s no. 1 natural pool. It’s easy to see why. The 3-acre, spring-fed pool remains 68°F degrees year-round, making it a refreshing way to shake the heat. It is also a great way to practice open water swimming and swimming in a wetsuit. Get there as early as 5 am on weekdays to swim without the crowds.
1. South Walnut Creek Trail
The Southern Walnut Creek Trail is Austin’s first Urban Trail. Not a car in sight! The trail is open for public use and begins at Govalle Park and ends in the vicinity of Johnny Morris Road and Daffen Lane. The trail is approximately 7.3 miles in length and consists of a 10′ wide concrete trail with 2′ shoulders. There are several creek crossings and trailheads on the trail. The lush surroundings can make seeing around corners difficult at times so this is not a great place for a speed workout.
The Veloway at Circle C Ranch Metropolitan Park was constructed in the early ’90s and was the first facility of its kind in the United States. The Veloway is a 23’ wide, 3.1 miles (5K) long bicycle tract that traverses the natural terrain. People travel from all over the metropolitan region to cycle here on a daily basis. This path is great because it is for cycling and inline skating only. Still, be on the lookout for the rogue walker or slower cyclist, slower traffic keep to the right and always pass on the left.
After years of strategic land acquisition and planning, the first six-mile segment is now open and the VCT is on its way to becoming the longest trail of its kind in Central Texas. Once complete, the 30-mile trail will provide a unique recreational experience as it passes through the urban wildlands of the Barton Creek Wilderness Park, the City of Sunset Valley, and eventually into Hays County. Be sure to bring your own water and prepare for off-road bathroom situations as there are no water fountains or bathrooms on the trail.
2. Ann and Roy Butler Hike and Bike Trail at Lady Bird Lake
The go-to spot in Austin. The urban path meanders along the water’s edge and passes by skyscrapers, neighborhoods, ball fields, and cultural attractions. With the completion of the Boardwalk portion of the Trail in June 2014, the trail no offers a full 10-mile loop. The different street crossings at Lamar, 1st Street, and Congress make scenic and convenient crossovers for making this distance you are looking for. With more than 1.5 million visits a year, the 10-mile trail is Austin’s most recognized and popular recreational area.
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Ever wondered which of your favorite celebs share the love of triathlon with you??
The world of triathlon knows no bounds. With an estimate of 4 million people participating every year, the sport is constantly growing and adding new athletes to the mix. We see every type of person enter triathlons, but have you ever thought if any of your favorite stars are triathletes too? See if your favorite star made the list with these celebs that TRI!
1. Shawn Colvin
Image: Getty Images
Shawn Colvin is a Grammy award-winning artist that was bitten by the tri-bug back in 2001. “It’s true, once you do one of them you want to do more!” She regularly participates in triathlons all over the country and was even at the 2019 Kerrville Triathlon Festival where she sang the national anthem to kick-off Saturday and Sunday of race weekend! Colvin holds a special place in our hearts because she’s one of our very own.
Image: Noel Vasquez
2. James Marsden
James Marden is a well-rounded actor, known for his roles in 27 Dresses, Enchanted, and X-Men, is also a regular participant of triathlons all over the States. He is constantly keeping up with his training and participates in various triathlons every year to maintain his muscular physique. Marsden says triathlons are a great way to stay in shape year-round so he is camera-ready at all times. He even missed the 2017 Emmy awards because it conflicted with one of his triathlons!
3. Jennie Finch
Image: Matt Peyton
Jennie Finch is one of the best softball players the sport has ever seen. After retiring from her 11-year career earning her 2 Olympic medals, she hung up her cleats and traded them in for running shoes. She began by entering marathons before she participated in the 2013 New York City Triathlon as a way to get back in shape after her third child was born. She crossed the finish line of the Olympic-distance (we see what she did there) with an impressive time of 2:51:15!
Image: Clara Molden
4. Gordon Ramsay
Hell’s Kitchen’s overlord, Gordon Ramsay, took his skills out of the kitchen to participate in the 2013 Hawaii Ironman. Since then, Ramsay has competed in several marathons, half-ironman, and other races throughout his journey. The competitive environment of the events is what keeps him coming back year after year. He trains throughout the year to keep up with his physical condition alongside his wife, Tana.
Image: Jean Lacroix
5. Jennifer Lopez
Jennifer Lopez was inspired to begin her journey as a triathlete for a good cause. She participated in her first-ever triathlon at the Nautica Malibu Triathlon in 2008 to raise money for Children’s Hospital Los Angeles. New to the sport, she had to spend most of her time training for the swim portion. On race morning, her training certainly paid off with her finishing time being 2 hours, 23 minutes and 28 seconds!
Image: Gregg Deguire
6. Matthew McConaughey
Austin local Matthew McConaughey is no stranger to the sport, having completed several triathlons since his journey began. McConaughey started his journey in 2008 by completing an Olympic-distance tri. He showed off his athleticism by earning a time of 1:43:48. How would you like that for your first ever triathlon time?
7. Claire Holt
Image: Chris Polk
Best known for her role in the TV series The Vampire Diaries, Claire Holt was instantly hooked on triathlons. Like the other star triathletes, Claire Holt is a regular participant of the celebrity division at the Nautica Malibu Triathlon. Once she discovered her love for the sport, she found herself returning every year with the goal of improving her performance! She achieved her goal at the 2012 event by taking home first place with a time of one hour and 44 minutes.
Image: Noel Vasquez
8. Joel McHale
Joel McHale is the newest celeb to become a triathlete. He was especially impressed with his defeat of fellow triathlete and star, James Marsden, during the run portion of the race. He plans on returning to race triathlon again next year and plans on recruiting other celebs to join him!
9. Megyn Price
Image: Chelsea Lauran
Rules of Engagement star, Megyn Price, started her triathlon career because she wanted to have a goal that would test her physical strength. She finds it important for females to have goals that are based on something more than how you look. Her efforts paid off when she took home first place at a 2010 triathlon with a time of 2:10:23, just 3 years after her first tri! Way to go!
Image: Jamie Squire
10. Brendan Hansen
Brendan Hansen is best known for his professional swimming career. During all the chaos of winning 6 Olympic medals, breaking world records left and right, and starting a family, Hansen managed to find time to become a triathlete! Hansen competed alongside our Rookie Triathletes in 2010 and continues to participate in triathlons in and around Austin, Texas. When asked about his triathlon journey, Hansen told The Orange County Register, “Triathletes are great. They’ve got a screw loose, the way they train. But at the finish line, there is a beer tent. How great is that?” We couldn’t have said it better ourselves!
These folks may be superstars, but at the end of the day, their triathlon journey started just like everybody else. Maybe we can invite them to join us on the course this May with the CapTexTri!
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Experiencing issues shifting when hitting the road to log some miles on your bike? You most likely need to make some adjustments to your derailleur. Shifting problems are a common occurrence for cyclists and triathletes. So we’re going to give you some expert tips to fix your shifting problems yourself. Get ready to expand your bike mechanic skills and learn these quick, easy steps to adjust your derailleur and put a stop to your shifting issues!
What’s a Derailleur?
A derailleur is a device on your bike that changes gears by moving the chain from one sprocket to another. There are several different styles and sizes when it comes to derailleurs. But when it comes to fixing shifting issues, the steps you should follow are often the same.
Derailleur Basics for Shifting Issues
Derailleur mechanics provide a simple way for you to dial in shifting in the middle of a ride. Although it’s easiest to make and check adjustments when the bicycle is supported in a repair stand, you can adjust your derailleur without any tools at all.
If you suspect your derailleur may be damaged or bent, unfortunately, you won’t be able to fix this one yourself. You’ll need to take your bike to your favorite local bike shop to have a mechanic help you out. The following tips are for derailleurs that just need slight adjustments such as a tweak to the shifter, elimination of rubbing, or quieting that pesky squeaking sound.
Identify the Problem
To adjust the derailleur, look at the point where the cable enters the rear derailleur. Here you’ll see a round, knob-like piece; that’s the cable adjustment barrel. This is used to tune the derailleur adjustment.
Standing behind the bike, turn the cable adjustment barrel either counterclockwise or clockwise in half-turn increments until the shifting hesitation is cured. The direction in which you turn your derailleur depends on what type of hesitation you’re experiencing.
The most common problem is slow-shifting into easier gears (toward the spokes) which is due to the stretching of the cable. But, it’s also possible that you’re experiencing difficulty with shifting into a higher gear, which means the cog isn’t allowing the chain to shift outward smoothly to the next gear.
So, which way do you turn it? Determine this to continue to your next steps to adjust your derailleur.
Experiencing slow shifting – turn the barrel adjuster counter-clockwise toward the spokes. This will tighten the space between the cogs or shifting increments.
Difficulty shifting into a higher gear – turn the barrel adjuster clockwise, away from the spokes to loosen the space between the cogs to allow for easier shifting.
Time to Adjust Your Derailleur
Commit this to memory to help you remember which way to turn the barrel adjuster the next time you experience shifting issues.
If the derailleur is hesitating when shifting toward the spokes (the more common problem), turn the barrel toward the spokes (counter-clockwise).
If it hesitates to shift away from the spokes, turn the adjuster away (clockwise) from the spokes.
Turn it only a half turn, shift multiple times to check the adjustment, and repeat as needed to eliminate all hesitation.
Pro tip: Be aware that there is a range of acceptable adjustments, so there may be more than one barrel adjuster position that results in good shifting performance.
No More Shifting Issues!
Now you have the right tips to adjust your derailleur back into place for a smooth ride with easy, noise-free shifting. If you were experiencing trouble with your shifting, remember these tips to adjust your derailleur before your next ride. If you have a friend who is constantly dealing with shifting problems, help them out, and share this with them! Congrats! You have a mechanic you trust and know will keep you in good hands, YOU!
Now you’re ready to go and check out these fantastic cyclist-friendly routes in Austin.
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Read about 5 of the best multisport watches before your next purchase
With so many multisport watches on the market, it can be difficult to choose one that best fits your needs. Triathletes need a watch that can track swimming, cycling, and running. Ideally, it can track all three sports combined in a single event. The price spectrum for a triathlon-specific watch can range from $200 to $700+ and there’s no shortage of options. To help narrow the scope, we’ve chosen 5 of the best multisport watches that provide everything competitive triathletes need to train smart and race their best. Check out 5 of the best multisport watches below and order yours today with the available link!
Garmin Forerunner 745 Triathlon Watch
The Garmin Forerunner 745 is perhaps the most popular triathlon smartwatch that seamlessly tracks swim, bike, and run activities in a consecutive, user-friendly way. Even more ideal for triathletes and endurance athletes is the Forerunner 745’s capabilities to measure key performance metrics like VO2 max, cycling power, cadence, stride length, ground contact time, and overall training load.
Water rating: 5 ATM / Up to 50 meters
Weight: 47 grams
Battery life: Smartwatch mode Up to 1 week
GPS mode: Up to 16 hours (with music up to 6 hours)
Display resolution: 240 x 240 pixels
The Garmin Forerunner 745 is a perfect alternative for athletes who want all the features of the Forerunner 945 but without directional map guidance and not quite as long battery life. As with many of Garmin’s advanced smartwatches, the Forerunner 745 provides valuable metrics for distance athletes, such as aerobic and anaerobic feedback (which is especially useful for those traininghalf-Ironman distance, full Ironman, and ultra-distance events). It’s also equipped with heart rate variability (HRV), which provides a real-time assessment of your body’s ability to train or race.
If you’re looking for the best triathlon watch for the cost, the Garmin Forerunner 745 caters to all the data junkies’ needs at a sub-$500 price tag. Not only is it a robust multisport watch that packs an altimeter and global navigation satellite system (GNSS), but it’s equipped with Garmin’s array of lifestyle features, like music, safety tracking, Garmin Coach, Garmin Pay contactless payments, and smart notifications like emails, texts, and alerts.
COROS PACE 2 GPS Sport Watch
The COROS PACE 2 is an entry-level multisport watch that is designed with triathletes in mind. As a high-performance option that’s priced in the sub-$200 range, the PACE 2 is exceptionally lightweight and long-lasting. It can last up to 20 days before needing a charge.
Water rating: 5 ATM / Up to 50 meters
Weight: 35 grams
Battery life: Smartwatch mode: Up to 20 days
GPS mode life: Up to 30 hours (UltraMax GPS mode up to 60 hours)
Display resolution: 240 x 240 pixels
COROS PACE 2 is an impressive display of engineering that provides uncompromised performance in harsh conditions. Not only does it track performance metrics for swimming, cycling, and running workouts, but the watch’s Tri-mode tracks all three of these disciplines consecutively, which for the price, makes it one of the best multisport watches for triathlon events.
COROS PACE 2 is a beautifully-designed triathlon watch that offers modern aesthetics. The screen size is large enough to see metrics at a glance easily but isn’t as bulky as other popular multisport watches. The silicone watch band option delivers a 50% weight reduction, making it great for shorter, time-trial events, and long-course racing.
Polar Vantage M Triathlon Watch
If you’re looking for a lightweight multisport watch with a minimalist look and feel, the Polar Vantage M offers entry-level pricing with top-rate performance. GPS-enabled and designed specifically for triathletes, you can track open water swimming, cycling, and running workouts. You can even track complete triathlon events with a single push of the button.
Water Rating: 3 ATM / Up to 30 meters
Weight: 45 grams
Battery life: Smartwatch mode Up to 5 days
GPS mode life: Up to 30 hours
Display resolution: 240 x 240 pixels
The Polar Vantage M doesn’t stop at being a top-tier multisport watch. Athletes can track up to 130 different activities and 20 sport profiles along with customizable personal metric settings for each. The Polar Vantage M simplifies quantifying your training and seeing exactly how your workouts affect your body.
Polar’s Training Load Pro monitors the level of stress your training puts on your cardiovascular system (Cardio Load), including how strained you feel (Subjective Load). Triathletes who use a power meter can even see “Muscle Load” data. This is especially beneficial for high-intensity sessions, like short intervals sprints, and hill training.
Suunto 9 Baro GPS Multisport Watch
Touted for its GPS-enabled long battery life and atmospheric tracking capabilities, the Suunto 9 Baro is a high-performance multisport watch that’s designed for endurance athletes who demand longevity, accuracy, and versatility from their gear.
Water rating: 10 ATM / Up to 100 meters
Weight: 81 grams
Battery life: Smartwatch mode Up to 14 days (Battery Saver mode 34 days)
GPS mode: Up to 120 hours
Display resolution: 320 x 300 pixels
Delivering features like race pacing, power cycling, barometer, elevation, navigation/orientation, weather, and GPS-enabled features, the Suunto 9 Baro is more than any triathlete needs. But for those who do more than triathlon, the Baro supports those who participate in ultrarunning, mountain and road bike cycling, extreme multisport events, mountaineering, and various multiday affairs.
The Suunto 9 Baro delivers the features you’d expect in a mountaineering-caliber “ABC watch” (Altimeter, Barometer, Compass), but it also tracks over 80 different activity profiles. When it comes to performance features, the Suunto 9 Baro is unquestionably one of the best multisport watches for serious endurance athletes who want accurate, in-depth data without the clutter of lifestyle features that other smartwatches deliver.
Garmin fenix 6S Pro Multisport Watch
The Garmin fenix 6S Pro is the pinnacle of a high-performance multisport watch that provides everything you need for triathlon and beyond. Offering highly-resilient and sophisticated engineering designed for mountaineering, climbing, swimming, cycling, running, skiing, and even golfing, the Garmin fenix 6S Pro is a versatile multisport watch. It’s been tested to U.S. military specifications for thermal, shock, and water resistance.
Water rating: 10 ATM / Up to 100 meters
Weight: 61 grams
Battery life: Smartwatch mode Up to 9 days (Battery Saver mode 34 days)
GPS mode: Up to 36 hours (with music 10 hours)
Display resolution: 240 x 240 pixels
Providing a visual navigation system directly from the watch’s interface, the fenix 6S Pro leverages multiple GNSS (global navigation satellite systems) to track activity in most remote environments where GPS alone might not reach. You can see topographical maps and Garmin’s Trendline™ feature. This offers popularity routing to help you find the best local routes and pathways for training and expeditions alike.
The Garmin fenix 6S delivers a robust combination of multisport watch and smartwatch all in a single device. Besides lifestyle features like hydration tracking and advanced sleep monitoring, you can also view triathlon-specific metrics like Garmin’s PacePro pacing guidance, heat- and altitude-adjusted VO2 max, running dynamics, and recovery advisor.
The best multisport watch will always depend on individual preferences. Many successful triathletes only care about tracking swim-bike-run activities. Others like to have HRV, pulse oximeter, VO2 max, GNSS, altitude, and other advanced parameters. Investing in a multisport watch that caters to your unique needs takes considering your training and racing demands. You should factor in how much you’re willing to spend too. In the ream of triathlon, simple multisport watches can be found for under $200. But for something high performance, you can expect to pay closer to $400-500 on up.
https://secureservercdn.net/22.214.171.124/g1o.88d.myftpupload.com/wp-content/uploads/2021/04/1018995_CapTexTri2021Multisportwatches-Feature_032521-1.jpg?time=1655821254400495CapTex Trihttps://secureservercdn.net/126.96.36.199/g1o.88d.myftpupload.com/wp-content/uploads/2022/05/AS_CAPTEX_LOGO_MOCK-UP_FULL_COLOR-400x197.pngCapTex Tri2021-04-02 14:33:122021-04-02 14:33:125 of the Best Multisport Watches for Competitive Triathletes
Stay on track with these 1-hour bike workouts for busy triathletes
Training for a triathlon is well-known for taking up a decent amount of time. Between swimming, cycling, running, brick workouts, and recovery your schedule can seem like a lot. Especially when you add in a family, career, and social life. The key to triathlon training is to be efficient. Strengthen your triathlon training with cycling sessions that are fast and effective. If you’re looking to save time, this list of 1-hour bike workouts is a great addition to your training.
Increase your strength with the kitchen sink workout.
In less than 60 minutes you can increase your strength with this routine. It involves five minutes of easy spin to begin followed by a 10-minute single-leg drill. Spin with one leg at a time while your other leg rests on a chair. Alternate legs and repeat. Follow that up with 10x 20-second all-out sprints with recovery spins in between for five minutes. The last 20 minutes of the routine involves a 20-minute time trial. Learn to build your mental toughness so you’re ready to push through the end of tough workouts.
Trainer speed pyramid
The purpose of this workout is to make you faster. The training is broken down into short intervals. This means if you give a hard effort for one minute during warm-up, the next minute is for recovery. The warm-up session lasts 15 minutes. The main set is 26 minutes long, divided into 2/2 minute, 4/4 minute, 3/3 minute, 2/2 minute, 1/1 minute on and off in producing cadence. Make sure you flush your legs after the main set. Focus on stretching your hip flexors. You can also use a foam roller for your sore muscles after the main set.
Add a core exercise at the end of your workout if you have extra time.
This workout involves a combination of single-leg drills, 100 cadence spin divided into 8 sections. The sections last for 15, 20, 25, 30, 30, 25, 20, 15 seconds respectively. It is recommended to maintain 100 RPM for the spin-up followed by 90 RPM recovery spin. The last chunk of the workout involves 5×15 seconds climbing action and two minutes of recovery spin to wrap things up. If you have some more time after this workout, add one of these 5 core exercises to the end.
Smooth pedal stroke
This involves a warm-up of 20 minutes of single-leg and both-leg drills. You should increase your RPM gradually. For example, you produce 90 RPM for two minutes and then increase it to 95 RPM. The goal is to produce 110 RPM at the last stage followed by recovery spins and cooling down.
Steady-state trainer session
Give maximum effort during the steady-state trainer session.
The first 10 minutes of this workout are spent on building up your strength. The next 20 minutes are spent focusing on high cadence. The main set is broken down into 4 sets (3×2 minutes/2). Focus on giving maximum effort, followed by recovery spins and cooling down.
Incorporate these quick workouts to become stronger and faster. You’ll also save time by focusing on the workout and the needed effort. Build these rides into your busiest days so you can reserve your non-busy days for workouts that take more time, like brick workouts and longer weekend rides.
https://secureservercdn.net/188.8.131.52/g1o.88d.myftpupload.com/wp-content/uploads/2021/03/feature.jpg?time=1655821254400496CapTex Trihttps://secureservercdn.net/184.108.40.206/g1o.88d.myftpupload.com/wp-content/uploads/2022/05/AS_CAPTEX_LOGO_MOCK-UP_FULL_COLOR-400x197.pngCapTex Tri2021-03-09 10:02:562021-03-09 10:02:56Add these 1-Hour Bike Workouts to Your Training Plan
Core exercises are a crucial addition to a triathlete’s training plan. A weak core is detrimental to overall performance. The core represents the muscle groups in the mid-section of your body. These muscles are used to create and transfer force, stabilize the spine, and assist most major movements. The most important advantage of core training is that it doesn’t take much extra time, yet produces substantial results. These 5 core exercises can be done before, during, or after your workout. You could even build them into your rest days. Download the helpful PDF below for a visual reminder of each core exercise. Pro tip: knock them out during your lunch break with these other quick workouts.
Plank and kick
You can plank and kick anywhere!
Planks are good, but adding dynamic movement can strengthen your abdominal muscles. Start in a normal plank on your elbows or hands. Now alternate lifting your legs, 10-15 times each, in the air. Plank exercises help strengthen upper body muscles as well.
These are simple core exercises that’ll improve your mid-section and legs. Add these to a circuit workout or before or after your next ride or run. Lie on your back and place your hands behind your head or by your side flat on the ground. Alternate kick your legs slowly, raising them no more than 6 inches off the ground. Keep them straight and don’t let them touch the ground. Do at least 15 for each leg. These will work your leg muscles and abs at the same time.
Side plank rotation
Hold a plank with your elbows in a sideways position, poking out. Bring your right knee to meet your left elbow. Repeat 15 times for each leg/elbow. The side plank rotation is good for increasing strength in your lower back and legs. Add the side plank rotation to these dryland exercises to improve your swim when you can’t get in the water.
These core exercises helps cyclists because it works the lower back, transverse abdomen, and obliques. Lie on a mat face up, extend your left leg out. Bend your right knee, put your right foot flat on the floor, squeeze your belly button toward your spine. Raise your upper back off the mat, lift your left leg, reach your left fingers towards your left toes. Keep your lower back on the mat. Repeat with each side 15 times.
Strengthening your glutes can reduce the burden on your back and help prevent lower-body injuries. The glute bridge also helps you maintain good cycling and running form. Lie on your back, bend your knees at a 45-degree angle. Place your feet flat on the floor and raise your arms. Press your back to the ground. Contract your glutes and push down with your heels. Now raise your hips to knee height. Repeat 15 times.
A strong core is the best-kept secret for optimal triathlete performance. Core exercises can prevent injury throughout the body and help stabilize your balance. These 5 core exercises don’t take much time, making them easy to add to any triathlon training plan. You could even build them into your workout’s warm-up and cool down.
https://secureservercdn.net/220.127.116.11/g1o.88d.myftpupload.com/wp-content/uploads/2021/02/970567_CapTexTri2021Addthese5CoreExercisestoYourTriathlonTrainingPlan-Feature_020921.jpg?time=1655821254400495CapTex Trihttps://secureservercdn.net/18.104.22.168/g1o.88d.myftpupload.com/wp-content/uploads/2022/05/AS_CAPTEX_LOGO_MOCK-UP_FULL_COLOR-400x197.pngCapTex Tri2021-02-10 13:18:552021-02-10 13:18:55Add these 5 Core Exercises to Your Triathlon Training Plan