Cranky? It's normal!!

For some folks, the week before a major race brings with it a bout of crankiness / moodiness.

It's a VERY common thing. Triathlons are very emotional things in general, you're pushing your body and your mind into new territory. No matter what your experience level, there is always a sense of "I wish I had one more week to train", or a fear that you just haven't gained enough ground in one of the three disciplines. Often there is a frustrated sense of prolonged anticipation, almost as if it were Christmas Eve...but for a whole month. Your race is all you can see, think, dream about -- and even you are getting a bit tired of it!

So if you find yourself cranky, moody or grumpy - don't struggle with it, don't fight it, don't spend a lot of energy trying to figure out why - just roll with it. Let it wash over, and through you. It's just your body's way of dealing with the increased intensity of your training and the anxiety of knowing that your race is a little over a week away. Relax, and let it happen.

The best way to manage through it is to visualize dealing with an extremely over-tired 2 year old. Yup, you guessed it - you can't really manage an over-tired 2 year old. The best you can do is to manage the situation that the 2 year old is in -- and take steps to prevent the 2 year old from becoming over-tired in the first place! Same thing with your triathlon moods.

Below are a few ideas and thoughts that will help to save your sanity (and therefore sanity of your loved ones) during the final week to 10 days before the big race:

1. Give yourself some extra "quiet" time - cut down on your social and work-related committments

2. Make sure that you're "banking" sleep this week and next (lights out at 10pm)

3. Focus on eating well (protein, carbs, the right portions)

4. Explain to the folks around you that your race is coming up - and that your a little hyper-focused on it (as a way of asking for some space, or even forgiveness depending on just how bad your pre-race crankies are!)

5. Get a massage (but no later than 5 days before the race, you don't want to massage any sooner to a race)

6. Put the TV and electronics away. Sounds crazy, but find a peaceful place and open up a book. Reading is one of the best ways to get your body calm, centered. TV, computer and music often "over-stimulates" your brain..which is exactly what you DON'T need right now

7. Go for a swim, or a run outside - but leave the heart rate monitor /watch off. Get yourself outdoors and let nature apply her magic. Instead of focusing on your RPE or heart rate levels, look at the sun bouncing across the pool and smell the fresh air. Don't think about form or function, just enjoy the feeling of moving through the air. Remember why you started doing triathlons and focus on having fun again!

And most of all...give yourself a break. :-)

You're about to go do an amazing thing, and you are READY! You've done the training, you've worked really hard. Have faith in yourself and in your training. It's going to be a GREAT!

Fast Transitions

Fast Transitions

How many hours of swim practice would it take to lop two minutes off your swim time? Probably hundreds, maybe even thousands. How many hours of transition practice would it take to lop two minutes off your transition time? Maybe only one!

Many triathletes are so focused on swim, bike and run splits that they forget the clock is still running in the transition area. Every second counts. Transition practice isn't as fun as running, but it is a good investment of your training time.

Triathletes looking to win need to shift their entire mental focus and integrate the transition seamlessly into their race. The transition is not a rest area but a place to speed in and out of, in the fastest time, with the least energy.

Top 10 tips for a fast transition

1. Practice your plan
Have a plan of exactly what you are going to do and practice it over and over again until you are fast with no mistakes. Practice it physically several times in training and then rehearse it mentally several times on race morning. By the time you are in transition on race day, you should be moving on autopilot. Never try something new on race day.

2. Be a minimalist
The fewer tasks you have to do in the transition area, the faster you will go. Skip the socks and get rid of anything you don't absolutely need. Clutter will slow you down.

3. Bike shoes in the pedals
Coasting down the course at 15 mph while you put your feet in your shoes will move you far ahead of your buddy sitting on his butt in T1 doing the same task. Set your bike up in the transition area with your shoes attached to the pedals and rubber bands looped between the heels and frame, holding the shoes horizontal. On leaving T1, pedal with your feet on top of your shoes. Once you are cruising at speed, coast and slip your feet into your shoes. Keep your eyes ahead on the road, not down on your feet. On the return, slip your feet out of your shoes before you reach T2. Learn this skill first on an indoor trainer before taking it out on the open road.

4. Run with your bike
The distance from rack to mount line can be considerable at large triathlons. By running safely and quickly with your bike, it is easy to fly over this distance. Run upright with good form on the left side of your bike, holding your seat with your right hand. Your left arm swings by your side. Hold the bike upright to go straight and lean it to the side to turn. Practice in an empty parking lot.

5. Speed over the mount/dismount line
Learn a cyclo-cross mount and dismount to cruise over this line without losing any momentum. In the race you will be doing this in bare feet but initially learn and practice this skill wearing running shoes.

6. Attach your stuff to your bike
Handling small items sucks up time. Everything you need on the bike course should be attached to your bike. Tape gels to the frame, water bottles should already be on board, sunglasses looped to a cable, spare tube in a seat pack and CO2 cartridge taped to the seat post.

7. One outfit for all occasions
Start the swim with your full bike/run outfit under your wetsuit. A one piece tri-suit is ideal. Any clothing changes will add lots of time.

8. Navigation
Have you ever come out of a different mall door at Christmas time and had trouble finding your car? You can have a similar experience in a large transition area. Note where your rack spot is and how to find it from the swim exit and bike entrance. From your rack, know where the bike and run exits are and the quickest route to them.

9. Speed laces and baby powder
Tying your running shoe laces in a bow takes time. Eliminate this step using lace locks or speed laces. To help your feet slide smoothly into your running shoes, prime them with a sprinkling of baby powder.

10. Grab and go
In T2, grab what you need and go. Put on your hat and fuel belt while you are running. It is always faster to complete your tasks moving down the course rather than standing in front of your rack.

VineMan 2009 Training Day

Ice Breaker 2009 Race Day Photo!

 

Race Day Tip NEW TIRES?

TIP: Race on NEW Tubes & Tires. You have spent many hours getting ready for this event. New Tubes & Tires will help reduce the chance of getting a F.L.A.T.
Once this race is over, put your old tires back on until your next race. Only use your new tires for races this year. Then switch them to training tires for the off season.
Repeat next year.

8am VineMan course ride. Focus on increasing ride effort to test effect on longer transition run today.