Author: Tri Adventure

Let’s talk shoes

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First, we’ll start off that this is not a shoe brand recommendation, but where to start with finding the right shoe. In the sport of triathlon, your shoes are your primary gear for the third disciple: RUNNING. Shoes are not a one size fits all, but they are a one size fits many. This is why they are mass produced and you’ll often find people wearing similar shoes. Shoes and socks are the most important gear for keeping your feet happy!

Now where do you start? I always recommend that my athlete check out their local running store that provides a gait analysis. This doesn’t have to be too complicated with cameras and technology. Just make sure someone watches you run. This is the launching point for them to guide you in some options to try on. Make sure you try on many!! Spend a few minutes in each shoe, ask if you can run outside or on the treadmill with them. When assessing a shoe I first ask myself, is my foot happy? If not where are the pints of tension, pressure, or rubbing. I make sure to give plenty of feedback to my fitter because it may spark them to pull a different shoe for me. If two shoes feel similar then I’m likely to put one on each foot and compare them while walking and running in them. Ultimately the shoe you feel most comfortable in is the shoe for you!

Once I have found my new shoe I start tracking the miles I put on them. It’s easy to put your shoe model in the Garmin connect and it will track all your miles starting from date of purchase. General consensus is to replace your sores after about 300-500 miles. Just remember if you swap out shoes you’ll need to switch it in garmin. This brings me to another point, rotating shoes. This can be beneficial in providing your foot with different input and lengthening the time between purchasing new shoes by allowing them to rebound after the pressures from running. Plus, who doesn’t want more shoes!

Other times to consider when to get new shoes. If it has been awhile, but not quite that 500 mark and you have a recurring overuse issue that is niggling through consider a trip to your physical therapist and your local shoe store. Your issue may resolve after a new pair of shoes and some TLC and exercise refresher from your PT.

My current favorites:

  • Shoes: Saucony Endorphin Speed and Brooks Glycerine
  • Socks: Balega ankle highs
  • Place to shop: Sole Sports

Written by Coach Maria

Tech Talk

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Written by Coach Anthony Romania, USAT certified coach, USAT certified race director, F.I.S.T certified bike fitter

Triathlete and technology

I think there are two categories of technology for triathlete.
Direct impact on performance and Indirect impact on performance

Indirect impact on performance
Cycling computers: Tracks your activities, gives you feedback and records goals. In addition, some computer have solar charging, mapping features and the ability to customize your screens to your preferred metrics to view. Some of the higher-level units allow you to upload workouts.

Electronic shifting systems: Allows for flawless sifting, synchronies shifting
between rear and front derailleur, and shifting form pursuit and aero bars.
Power meters. Allow you to track performance and do interval workouts. the
true test of output independent of the training environment. (for both run and bike)

Direct impact performance
Carbon plate running shoes: These shoes allow for rebound and to move forward faster.

Carbon cycling shoes: Shoes do not bend and allow for more power to the pedal. They are also lighter and result in less rotational weight.

Ceramic bearings: These create less friction for bottom bracket

Aero wheels: lighter less rotational weight, cut through air easier, better bearings (less
rolling resistance) typical manufactures. Zipp, Hed and more. Be careful. There are less
expensive imitations out there. The old saying of you get what you pay for is true here.
Generally, the more expensive wheels are lighter, have better bearing and are faster.

Tires: It used to be tubular tires were the fastest, but with the invention of tubeless they
are taking over the cycling industry. Now some of you are afraid of tubeless and flats.
There is option of using good tires like centennial 5000 with latex or smart tubes. They
are pricy but give you a similar advantage to tubeless without dealing with sealant.

Aero design clothing: Helps you reduce body drag and help more power to the road, however, some aero clothing is also very hot.

Aero hoods for shoes: Reduce drag.
Aero helmets: help reduce drag if you are in an aero position, but be careful. Some
aero helmets, do not vent well and are very hot.

Swim speed suit: For non-wetsuit swims these help cut through the water.
Wetsuits: There are fast wetsuits and there is a warm wetsuit. The newer and faster
wetsuits get pricy. The fastest wet suits do give as much warmth down to the low 60’s.
(this varies with manufacturer)

Smart Trainers: In most cases a better workout than riding outside. There is no coasting so you are constantly working. It is also theorized that you can do less hours on the smart trainer verses outside riding. General rule is about 75% of outside ride can be accomplished on a smart trainer for the same training effect.

What are the benefits of having a coach?

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Imagine, you’ve just signed up for your first endurance multi-sport race. You may have been convinced by a friend to join them or you’ve been dreaming about completing your first triathlon before a milestone birthday or maybe you’ve been surrounded by an encouraging community that has inspired you to take on a new goal. Whatever your purpose is, remember that it’s your own and for you alone. So why hire a coach?

As a coach, we’re not here to tell you what to do. We’re here to guide you and help you discover your journey to race day. Every person has their own goals. A coach uses those goals to lead you on the right path. We provide expertise in sport to help you perform the best you can on race day. We help you identify your strengths and weaknesses and build upon them each day. (Yes, rest days are building days!)

It can be hard to know what to do and when to do it. Online programs are a great start to training, but they don’t take into account athlete feedback, response to workouts, and whatever life throws at us that week. Whether a coach uses data or personal reflection, we can modify your training program based on how you are responding. Have more questions about coaching? Leave us a comment or send us a message!