Why Training Hard Doesn't Guarantee Race Day Results

Why Training Hard Doesn't Guarantee Race Day Results

Let me tell you a bit about an athlete I used to work with, we’ll call him “Joe.” Joe was a triathlete to the core. He had been in the sport for 4 years. He swam, biked, and ran 2-3 times every week year round. He worked hard. In training he could hit his goal power numbers and paces, but when it came to race day he always underperformed. Based on how well his training went, he thought he could easily challenge for the age group podium or at the very least get a top 10, but that rarely was the case. He often felt flat on the run, or had GI issues, or got dropped quickly on the swim, or… you get the idea. “Joe” also had an issue with recurring injuries which were almost cyclical. 3 months of training, 2 months of recovery, 4 months of training, 1 month recovery, 6 months of training, 4 months of recovery.

“Joe” suffered from what happens to a lot of triathletes. They buy into the idea that if they just work harder and do more and weigh less, they will come out on top. Working harder and doing more and under fueling is not the recipe for success, it’s the recipe for overtraining, injury, and burn out.

“Joe” also happens to be me 17 years ago. And I wish I could go back in time and tell myself to cut it out. As a coach and a successful amateur triathlete, I get to do that in some ways, passing on my knowledge from my own failures and being coached by another top notch coach (Head Coach of Playtri, Morgan Hoffman). Here are the things that I would tell my younger self:

Train smarter, not harder. Make sure your easy days are E A S Y. Swim training is focused on good form, speed will follow. This is an aerobic sport so make sure your training is primarily aerobic. Don’t always bike at your goal power or run at your goal pace. Slow it down. And knowing your heart rate zones for the bike and run will help you gauge your effort appropriately.

Focus on the process, not the results. The goal for every race is to follow the race plan as best as you can. If the results come, great! If they don’t, you still got to race which is always fun. When I qualified for IM 70.3 World Championship at IM 70.3 Lubbock in 2022, my goal was to qualify and it was not a fun race. When I qualified for IM World Championship at IM Tulsa in 2023, qualifying was the furthest from my mind. I raced with joy and focus and it was great!

Fail forward and fail fast. Failure will happen. You won’t always reach your goals. Don’t wallow in the failure. Limit all pity parties to 24 hours at most. In training and training races, try new things so that you can either succeed or fail in a safe environment. Always learn from your failures and celebrate your wins, especially the small ones. Failure and how we respond to it, tells us a lot about who we are as individuals and athletes.

YouTube videos only get you so far. The best decision I ever made as a triathlete was to put down the generic training plans and get off YouTube, and work with a coach. I’ve worked with a variety of coaches over the years and I still do. Coaches are there to help you succeed by helping you flatten the learning curve. Whether you have a coach giving you a custom training plan, or teaching you bike mounts, or helping you with your swim stroke, we get just as excited with your success as you do!

I hope you have found this helpful and that you can learn something from my failures and successes. If you have any questions about anything in this article or are interested in learning about different coaching options, please reach out to me at jim.rowe@playtri.com. Happy training and racing this year!

Jim Rowe is a Playtri Level 5 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier who works with adult athletes who are chasing PRs, moving up to long course racing, or want to qualify for a world championship. Learn more about Jim at www.playtri.com/jim-rowe.

Quick Pre-Race Equipment Upgrades

So you have a race coming up in the next 2-4 weeks and you are looking for a little extra speed. Of course, you know that panic training will do more harm than good, so you look at equipment upgrades. You also know that it is important not to try anything new on race day, so if you are making last minute equipment upgrades make sure you give yourself a little bit of time to test the upgrades out. Here are a few suggestions for upgrading your gear before race day.

Race Tires & Tubes. Quite often you can see in transition some nice carbon race wheels with bomb proof tires. Race specific tires and tubes, although more flat prone, will decrease your rolling resistance and make you faster on race day for the same overall effort.

Tinted or polarized goggles. You probably use clear goggles in the pool, but when you are swimming in open water, tinted or polarized goggles help cut down on sun glare and help you spot turn buoys much more easily. The better you can see, the straighter you will swim.

Tri Suit. If you have been racing in a two piece tri kit, then upgrading to a good fitting one piece that covers the upper arms and is comfortable, can save you approximately 10-20 watts on the bike. 

Bike Fit. If you have been experiencing discomfort on the bike, then a bike fit can make you faster. A good bike fit will make you more comfortable and more aerodynamic. The more comfortable and aerodynamic you are the faster you will go.

Aero Helmet. If you already have a good bike fit, then consider purchasing an aero helmet. For cooler races and if you can comfortably hold a good aero position for the vast majority of your race, then a full aero helmet is a good option. If you are racing in warmer weather and you move around a bit more on the bike, then an aero road helmet is the way to go.

If you have any questions about anything in this article or want to learn more about our different coaching options, please feel free to contact met at jim.rowe@playtri.com. Happy training and racing!

Jim Rowe is a Playtri Level 4 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier who works with adult athletes of all abilities from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe

How to Plan Hydration for Your Race

How to Plan Hydration for Your Race

If you are planning to race this year, then it is beneficial to have a hydration strategy figured out before race day no matter the distance. The analogy I like to use when talking about the importance of hydration is camping: the longer the camping trip or the more wilderness oriented the camping is, the more you have to have things figured out. The same is true for hydration in triathlon. For a super sprint tri, you could probably complete it somewhat comfortably without giving your hydration strategy much thought, but if you are racing longer or in heat, humidity, or at altitude, your hydration strategy becomes much more important.

To help you craft a hydration strategy, here is what I encourage my athletes to do. 1) Do an Advanced Sweat Test at Playtri; and 2) do multiple sweat rate tests at home in various training conditions. The first will determine how much sodium you lose in 32 oz of sweat while the second will let you know how much you sweat in various weather conditions and intensities.

The best and simplest way to learn how much sodium you lose while sweating is to do an Advanced Sweat Test at Playtri. As sweaty as an Advanced Sweat Test may sound, it is the easiest performance test for the athlete that we administer. The test takes approximately 45 minutes and you spend all that time sitting in a chair while the tester does all the work. The test results will show you the amount of sodium you lose in 32 oz of sweat and give you a personalized hydration plan with specific sodium intake recommendations for 32 oz of water. We highly recommend this test for all athletes pursuing health or performance, and especially for those pursuing long course or competitive short course goals.

Determining your sweat rate, however, is a bit more involved and a bit sweatier. While your sodium loss remains constant, your sweat rate will vary depending upon intensity, temperature, humidity, clothing choices, heat acclimation, etc. Because of this variability, sweat rate testing should be done for all your key workouts and in various conditions throughout the year if you want the results to help you as much as possible on race day. And sweat rate testing is something that we ask all our gold and silver level individual coached athletes to do for their key workouts throughout the year. Here’s how we do sweat rate testing with our athletes.

Before your key workout: track your pre-workout nutrition and hydration and weigh yourself naked after one final trip to the bathroom. Also note the temperature and humidity at the beginning and end of your workout, which will help with your coach’s nutrition & hydration planning for your next race.

During your workout keep track of the amount of water and sodium you consume per hour. And the amount of carb calories your consume per hour. After your workout, towel yourself dry and then weigh yourself naked again. Once my athletes provide me with this information, I use the following formula to determine their hourly sweat rate: (Starting Weight lbs) – (Weight lbs after 1-hour exercise) + (fluids consumed during oz) = sweat loss in ounces per hour.

During my years of coaching, I have seen a wide range of sweat rates amongst individual athletes ranging from 16 ounces per hour to well over 50 ounces per hour.  The goal during training and racing is not so much to replace all the sodium and water you lose through sweat, but to manage your dehydration in a sustainable way. While someone losing only 16 ounces of water per hour through sweat may be able to replace all that water, an athlete losing over 50 ounces per hour will not since most people cannot comfortable consume more than 32 ounces of water per hour. Remember: intensity, temperature, humidity, clothing choices, and heat acclimation directly impact your sweat rate.

If you have any questions about anything in this article or are interested in learning about different coaching options, please reach out to me at jim.rowe@playtri.com. Happy training and racing this year!

Jim Rowe is a Playtri Level 5 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier who works with adult athletes who are chasing PRs, moving up to long course racing, or want to qualify for a world championship. Learn more about Jim at www.playtri.com/jim-rowe.

Playtri Fort Worth Olympic Tips

Playtri Fort Worth Olympic Tips

One of my favorite races in the DFW area is Playtri’s Fort Worth Olympic Triathlon which happens twice a year in May and October. It’s one of my favorites for a couple of different reasons. As a coach, I get to see a lot of my athletes on the course doing what they love. As a competitive masters triathlete, I’ve found this race to present some unique challenges depending on where my fitness is and what the weather is like that day. Based on my experience coaching athletes and racing this course numerous times, here are some of my top tips for race day.

• Keep food simple during race week.

What you eat during race week can make or break your race day. Don’t deviate from your normal diet much. At least 3 days before the race eliminate alcohol, and about 2-3 days before the race moderately decrease the amount of fiber and fat you consume and replace it with carbohydrates. Think a little less vegetables, fruit, nuts, and dairy products and a little bit more white breads, white rice, etc. Maybe skip the avocado toast too.

  

• Nail the basics during race week. 

Sleep 7-9 hours a night. Avoid foods wrapped in plastic during your meals. Get off your phone at least 90 minutes before bedtime and avoid it the morning of the race if you can. Stay hydrated. And don’t expect things to feel good on race day. (Triathlon is almost always fun and sometimes very hard.) 

  

• Come prepared for sun on the swim. 

Most every addition of this race, has included the challenge of swimming back to shore with the sun right in my eyes as the sun rises right above the swim exit. Wear some mirrored, polarized goggles and use the sun for sighting. Don’t stare into the sun, of course, but head straight for it. Of course, some additions of this race have been cloudy, so make sure you come with some clear lenses too just in case.
  


• Pace the hill to transition. 

The transition area has moved closer to the lake in recent additions, but you will need to go uphill to get to transition and to exit it. If possible, practice some open water swim exits that include running/jogging up hill.

  

• Rubber bands for bike shoes. 

If you are going to do a scout mount or flying mount, first practice practice practice. Then on race day secure the backs of your cycling shoes to your bike with thin rubber bands so they don’t spin, flop, or even fall off as you run out of transition. This will also help you not have to run uphill in bike shoes.

  

• Include some heat adaptation training. 

Whether you are racing the May or October edition, it can still be hot on race day as athletes are exposed on the out and back run as the day warms up. To prepare for race day, do some heat adaptation work starting 4-6 weeks beforehand. Twice a week either do an easy 30-60 minute trainer ride without any fan OR after a workout submerge yourself up to your neck in a warm bath for 15 minutes. Of course, make sure you are hydrating appropriately.

  

• Run the tangents. 

Most triathlon run segments have multiple curves and turns along the race course, this race is no different. The goal of the race is to go fast, not to make sure you run the exact distance. So, it only makes sense to run the course along the shortest possible route from start to finish. That means, breaking down the course into segments between curves or turns in the road to the next and running the shortest possible line. Running the tangents in a race ensures that you run the shortest distance and possibly fastest you are able on race day.
  

• Have a Nutrition & Hydration Plan. A good starting point is this: consume 20-30 grams of carbs with water 10-15 minutes before your swim starts. Then consume approximately 45-60 grams of carbs for the first hour of the bike and 20-30 grams of carbs for the rest of the bike. If you will be out on the run for over 45 minutes, plan on bringing 1 gel with you on the run. There are no aid stations on the bike, so plan on bringing enough hydration to get you through the bike.

If you have any questions about anything in this article or are interested in learning about different coaching options, please reach out to me at jim.rowe@playtri.com or send me a DM on Instagram at @coach_jim_playtri. Happy training and racing this year!

Jim Rowe is a Playtri Level 5 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier who works with adult athletes who are chasing PRs, moving up to long course racing, or want to qualify for a world championship. Learn more about Jim at www.playtri.com/jim-rowe.

Why YOU NEED a Bike Fit

Why YOU NEED a Bike Fit

As a triathlete of 20+ years and a coach/bike fitter at Playtri, I am often asked by other triathletes how they can get faster on the bike. The first thing I ask in return is about their bike fit. If you haven’t had a bike fit or you haven’t had a bike fit in over a year or your fitness/racing goals have changed or your body has gone through changes because of age, injury, or body composition, then it is time for a bike fit. Thankfully, Playtri has been helping triathletes and cyclists reach their potential on the bike. And reaching your potential all starts with being comfortable, safe, and efficient on the bike.

A proper bike fit is all about YOU! It’s about making sure that YOUR bike is the correct size for YOUR body and YOUR position on the bike is optimal for performance, safety, and efficiency. When you purchase running shoes, you make sure they fit your feet and are comfortable. The same should be true for the bike, but for your entire body. We want to make sure you can safely handle the bike whether you are in the aero bars or out on the hoods/bull horns. And we also want to make sure that your position doesn’t put too much strain on your back, hands, shoulders, feet, or butt. If you are uncomfortable on the bike, then you cannot sustain your position or effort for very long and you cannot ride safely.

If you are going to be purchasing a new bike and want to get bike recommendations based on how your body moves on the bike or ordering a custom-made bicycle, then a Playtri Fit First is the best option. This bike fit is performed on a fit bike system using 3D motion capture technology. With this fit you receive you receive one free follow up appointment within a year of your initial fit and a pdf report of 3D and 2D body parameters, 3D bicycle fit coordinates, and bike frame geometry. And if you already own a bike and want a very accurate fit, then you can do a Retul/Guru Bike fit with your current bike.

If you are a beginner or intermediate rider or want a more budget friendly option, then a traditional bike fit at Playtri is an extremely effective option. A Playtri traditional bike fit provides you with the same adjustments as a motion capture fit, backed by our 20+ years of fit experience, but without the dynamic data capture. This fit also includes one free follow up appointment within a year of your initial fit. If you bought your bike from us, then your purchase includes a traditional bike fit.

As one of the bike fitters at Playtri Dallas, a coach, and as a competitive age group triathlete who has ridden numerous bikes over the years, I can attest to the importance of a proper bike fit as your body and goals change.

If you have any questions about anything in this article or would like to know more about our different coaching options, please contact me at jim.rowe@playtri.com. Happy training and racing!

Jim Rowe is a Playtri Level 5 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier who works with adult athletes of all abilities from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe

Ironman Texas Tips

Ironman Texas Tips

Ironman Texas is as local as it gets for us in North Texas for a full Ironman. Much like Ironman 70.3 Texas in Galveston early in April, the course itself is not particularly challenging but the heat, humidity, and wind present particular challenges. As a coach who helped numerous athletes prepare for this race, here are my top tips for race day.

Practice Bike Handling. Like in Galveston earlier in the month, you can almost always assume that heat, humidity, and wind will impact your race. In 2024, the strong winds caused a few crashes. Avoid doing most of your bike training on the trainer. Make sure you are comfortable riding in the aero position in a variety of weather conditions so you are confident on race day. In addition, practicing riding with one hand, braking quickly, and bottle grabs so you aren’t surprised on race day.

Heat Training. Except for the few years there has been consistent rain on race day, you can assume that heat and humidity will impact your day especially on the run. Doing some heat training will help. About 4-6 weeks before race day start do the following 2-3 times a week on easy training days: 1) Do a 30-60 minute easy ride on the trainer with extra layers and no fan or a 30 minute easy run on a treadmill with extra layers to increase your core body temperature. Hydrate appropriately during and after your session; Or 2) after completing a workout spend time in a sauna, hot tub, or hot bath. If you use a hot tub or bath, be submerged up to your neck. Gradually build up your time to 30 minutes. For each of these sessions, weigh yourself naked immediately before and after to gauge fluid loss. Then replace that loss with 1.5x water plus electrolytes after the session.

Keep your nutrition and hydration simple and systematic. If you end up walking for long stretches of the run, then most likely something was off with your nutrition and hydration. If you want to avoid walking the marathon, you need to start practicing your race day nutrition & hydration early and often before race day. For nutrition: women shoot to consume approximately 70-100 grams of carbohydrates per hour on the bike and 40-70 grams of carbs per hour on the run. Men shoot to consume 90-120 grams of carbs per hour on the bike and 60-90 grams of carbs on the run. For hydration, start with consuming 1 water bottle per hour with approximately 500 mg of sodium. Weigh yourself naked immediately before and after your training session and aim to lose less than 2% body weight. If you lose more than 2%, you are too dehydrated so adjust the amount of sodium and/or water you drink the next time. If you want to eliminate some of this guess work, then schedule an Advanced Sweat Test at Playtri Dallas to learn how much sodium you lose in your sweat.  

Know your zones and stick to them. With the environmental factors that can impact your race day, it is important to know how hard you can go. If you don’t know your heart rate and power zones, then scheduling blood lactate tests at Playtri Dallas is the way to go. Blood lactate testing is the most accurate way to determine your HR zones for bike and run and with over 20 years of doing these tests with countless athletes we know how affective they are.

Stop your watch after the finish line. The finish line is something to celebrate. Slow down in the finishing chute. Smile as you cross the finish line and take in the atmosphere. You’ve accomplished something that only a small fraction of people have ever done. Stop your watch after your cross the finish line. And celebrate the accomplishment!

If you have any questions about preparing for Galveston 70.3, performance testing, or coaching, please contact me at jim.rowe@playtri.com. Happy training and racing this year!

Jim Rowe is a Playtri Level 5 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier who works with adult athletes from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe

4 weeks to 70.3

4 weeks to 70.3

Congratulations on signing up for your first (or second or fiftieth) 70.3! As an athlete and coach this is my favorite distance because it offers a unique challenge of maximizing your speed while also racing over a long distance. Having helped countless athletes complete this distance as well as qualifying for 70.3 Worlds myself, I have seen how this distance can challenge the most competitive athletes while also provide a fun stepping stone to longer distances for newer triathletes. So whether you are looking to qualify for 70.3 Worlds or finish your first 70.3, here are some of my recommendations to maximize your last 4 weeks before the race.

Practice Bike Handling and transition skills every week. Although many 70.3 courses in North America lack challenging bike courses, practicing your bike handling and transition skills can help set you up for a fast and confident race day. Every week take 30 minutes to practicing riding with one hand, taking water bottle and gel hand-offs, braking, and 180 degree turns. Then take another 30 minutes each week to practice your transition skills. This can be split up across the week so that at the beginning and end of each bike ride you practice your bike mounts, dismounts, and quickly changing into your running shoes.

Nail the Basics. Sleep 7-9 hours a night. Stretch and roll at least 10 minutes each day. Prioritize hydration and healthy eating. Elevate your legs for 5-10 minutes after each workout. Get a massage or two or three or four. Test your pre-race dinner/breakfast/hydration routine before every long workout. These are small daily/weekly things that can easily be neglected but can have a huge impact on how well your race goes.

Practice fixing a flat tire on both wheels at least 3 times each. Playtri is the official bike shop of Ironman events in the US and as a Playtri coach I have asked many of our bike techs what triathletes should be able to do by themselves on race day and knowing how to fix a flat tire is the first thing that is mentioned most times. Practice fixing a flat tire with a Co2 cartridge or mini pump (whatever you will use on race day) at least 3 times each on the front and back wheel so that when it does happen on race day (and it will some day), you will be able to stay calm and collected.

Keep it simple and systematic. Eliminate as much guesswork as possible before race day. Know your strategy for nutrition and hydration. Write it down and memorize how many grams of carbs you are taking each hour, how much water you are going to drink each hour, and how much sodium you are going to consume each hour. Write down and memorize when you are going to be doing these. Then set timers on your bike computer and run watch to remind you when to drink and when to eat. This will save you time and mental energy on race day.

Stop your watch after the finish line. The finish line is something to celebrate. Slow down in the finishing chute. Smile as you cross the finish line and take in the atmosphere. You’ve accomplished something that only a small fraction of people has ever done. Stop your watch after you cross the finish line. And celebrate the accomplishment!

If you have any questions about preparing for your 70.3, performance testing, or coaching, please contact me at jim.rowe@playtri.com. Happy training and racing this year!

Jim Rowe is a Playtri Level 5 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier who works with adult athletes from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe

Ironman 70.3 Texas Tips

Ironman 70.3 Texas Tips

Ironman 70.3 Texas in Galveston is the season opener for a lot of long course triathletes in the US. Although the course itself is not particularly challenging, the race does present a challenge for many triathletes coming off winter training because of environmental factors (heat, humid, wind) and its early Spring place in the racing calendar. As an athlete and coach who has raced, coached, and worked the Playtri tent at this race numerous times, here are my top tips to get you ready for race day.

Heat Training. There are three things you can almost always assume will be part of your race day in Galveston: heat, humidity, and wind. The out and back format of the bike means you will most likely have a headwind for half the bike ride. Meanwhile, as the day progresses you will also experience more heat and humidity. As part of your race preparation, it can be beneficial to include some heat training. Here’s a few ways to do that. 4-6 weeks before race day start do the following 2-3 times a week on easy training days. 1) Do a 30-60 minute easy ride on the trainer with extra layers and no fan or a 30 minute easy run on a treadmill with extra layers to increase your core body temperature. Hydrate appropriately during and after your session. Or 2) after completing a workout spend time in a sauna, hot tub, or hot bath. If you use a hot tub or bath, be submerged up to your neck. Gradually build up your time to 30 minutes. For each of these sessions, weigh yourself naked immediately before and after to gauge fluid loss. Then replace that loss with 1.5x water plus electrolytes after the session.

Bike Packing Tips. If you are traveling for this race, make sure you pack your bike appropriately. Remove all Co2 cartridges from your flat kit or bike box and leave them at home. TSA frowns upon those. Put all your race day needs (run shoes, kit, wetsuit, nutrition & hydration products, pedals, bike shoes, helmet, etc.) in your carry on. Make sure you schedule bike service at the Playtri tent before your arrival unless you can confidently build your own bike. And pick up a Co2 cartridge at the Playtri tent.

Practice your nutrition & hydration strategy early and often. Galveston is a hot & humid race and I have seen the run course turn into a war of attrition for many athletes who are unprepared nutrition and hydration wise for the conditions of the race. If you want to avoid that, you need to start practicing your race day nutrition & hydration at least 2-3 months before race day. For nutrition: women shoot to consume approximately 70-100 grams of carbohydrates per hour on the bike and 40-70 grams of carbs per hour on the run. Men shoot to consume 90-120 grams of carbs per hour on the bike and 60-90 grams of carbs on the run. For hydration, start with consuming 1 water bottle per hour with approximately 500 mg of sodium. Weigh yourself naked immediately before and after your training session and aim to lose less than 2% body weight. If you lose more than 2%, you are too dehydrated so adjust the amount of sodium and/or water you drink the next time. If you want to eliminate some of this guess work, then schedule an Advanced Sweat Test at Playtri Dallas to learn how much sodium you lose in your sweat.  

Know your zones and stick to them. With the environmental factors that can impact your race day, it is important to know how hard you can push the pace. If you don’t know your heart rate and power zones, then scheduling blood lactate tests at Playtri Dallas is the way to go. Blood lactate testing is the most accurate way to determine your HR zones for bike and run and with over 20 years of doing these tests with countless athletes we know how affective they are.

Swim training before the race. Depending on where you live, it may be difficult to get open water swim training in before race day. Here in the DFW area, we start our Saturday morning open water swim workouts in mid-March so you can get some open water swim practice before the race. If you cannot get in the open water before race day, at the very least work on your sighting in the pool, inspect your wetsuit for cuts & tears, try it on to make sure it still fits, and take some cold showers to decrease the shock of jumping off a dock on race day.

If you have any questions about preparing for Galveston 70.3, performance testing, or coaching, please contact me at jim.rowe@playtri.com. Happy training and racing this year!

Jim Rowe is a Playtri Level 4 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier who works with adult athletes from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe

How to Love Your Bike (even more)

How to Love Your Bike (even more)

I’m sure you know how it goes. You bought a bike, you got a bike fit, you ride it for a while, and then things start to get stale. Maybe you’ve fallen into a rut when it comes to training routes. Maybe you are tired of spending the colder months on the trainer. Or maybe things just feel a little off. As a triathlete for 21 years, and a coach and bike fitter at Playtri (the official bike shop of Ironman), I have seen and experienced this very thing countless time. Below are my top 5 things to do to love your bike even more this year.

Get a Bike Fit update. If you feel like your bike doesn’t fit like a glove anymore or it has been more than a year since your last bike fit or you are returning to cycling after an injury, it might be a good time to schedule a new bike fit. As we age and our bodies change, it is important make sure you are comfortable and safe on your bike. A good bike fit goes a long way in helping you bike faster and enjoy the ride more.

Schedule bike maintenance. The more you ride, the more wear and tear there is on your bike. It is important to do a safety check before every ride (yes, even if you are indoors on the trainer) and it is important to bring your bike in for regular maintenance to make sure everything is working efficiently and safely. A properly working bike that is safe and efficient makes a happy cyclist.

Explore new routes or ride with a group. If you have a regular bike route that you do over and over, it can be exciting and fun to put your bike in the car, drive 30-60 minutes away, and ride from there. Some of my most favorite rides were when I did just this as I set out on a ride with new terrain, new scenery, and new gas station stops. Likewise, if you regularly ride alone, the camaraderie of riding with a group can help you enjoy the ride even more.

Buy upgrades. With deference to the great Eddy Merckx, who said “Ride up grades, don’t buy upgrades” when he was asked about improving as a cyclist, sometimes a new set of wheels, a new saddle, or even CeramicSpeed upgrades can add a little more enjoyment to your ride.

Reflect on how far you have come. If you find yourself in a rut or not having as much fun riding, it can be incredibly helpful to look back on how far you have come. In 2017, I had shoulder surgery that required a recovery time of approximately 6 months. I couldn’t swim, bike, or run while I was recovering from surgery and doing physical therapy. My first bike ride after that surgery lasted 15 minutes and was on a recumbent bike at the local YMCA. It felt both defeated and invigorated to get back on the bike. Now, when I’m not enjoying the bike as much, I look back on that moment and am incredibly grateful that I’m able to ride as often as I do.

If you have any questions about anything in this article, bike fitting, performance testing, or coaching, please contact me at jim.rowe@playtri.com. Happy training and racing this year!

Jim Rowe is a Playtri Level 4 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier who works with adult athletes from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe

Love the run in 2025

Love the run in 2025

Numerous athletes I coach are doing 5Ks up to marathons this off season to improve their run fitness before triathlons start up in March. As they set new PR’s and improve their run fitness and efficiency, my athletes and I have learned a few things about some practices you can incorporate into your training to help you love the run even more in 2025. Here are the things we have learned.

Increase your cadence. As your ground contact time increases, your injury rate increases. The gold standard for cadence is 180+ steps per minute, but even a 5% increase in your cadence will help decrease your chance of injury and help you run faster. To increase your cadence, figure out your current cadence by looking at your run data on your Garmin. Then on your easy runs, use a metronome or music set two beats faster than your current cadence. When you are comfortable at that new cadence, you can increase your cadence again by two beats. Gradual increases in cadence help you to rewire neural pathways and avoid injury so that your new cadence is sustainable.

Run more. By running more, you will increase your fitness and you will become a more efficient runner. But increase your mileage gradually. Running is a high impact sport so any increase in mileage also increases your chance of injury. Be careful and overly cautious with this.

Include weekly brick runs. My athletes regularly run off the bike each week. Most of their brick runs are 15 minutes this time of year, but this serves two purposes: 1) they improve their cardiovascular and run fitness with less impact on their joints; and 2) it prepares them for the triathlon season.

Strengthen your core. Core strength has a direct impact on all three triathlon disciplines, because your core is the source for all your strength and power in athletic endeavors. If your core is not strong enough, you cannot maintain proper form, pace, or power for long. Improving your core strength means strong and resilient hips, glutes, and deep core muscles (like obliques) that will help you in all three disciplines.

Include low level Plyometrics. Numerous studies show that plyometrics have a huge impact on run efficiency by strengthening lower leg muscles. In addition, as we age we are more susceptible to lower leg injuries. Even something as simple as hopping in place or jumping rope can have a drastic impact on your run performance and strengthening your lower leg muscles.

If you have any questions about anything in this article, one-on-one coaching sessions, or coaching, please contact me at jim.rowe@playtri.com. Happy training and racing this year!

Jim Rowe is a Playtri Level 4 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier who works with adult athletes from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe

My Three Favorite Early Season Swim Workouts

My Three Favorite Early Season Swim Workouts

As a Playtri coach who offers swim lessons, the beginning of a new year is busy. With the start of the 2025 race season just three months away, more athletes are inquiring about swim lessons and our swim foundations classes because they know that improving their swim form and fitness will have a huge impact on how well their races go this year.  

Drill Focused Workout

Most age group athletes don’t come from a swimming background, so it is essential that we continue to develop our swim form. When doing drill work, I find that it is incredibly helpful to use a snorkel so that you can focus fully on the drill instead of worrying about your next breath. Try this workout on for size:

15 minutes warm up with snorkel

• 5 minutes freestyle

• 5 minutes kick only

• 5 minutes pull with buoy and paddles

3x

• 10 minutes as 25 drill / 25 swim with 10 seconds rest

• 5 minutes freestyle swim

For the drill portion of the workout, consider focusing on drills that help you improve your body position or the catch and pull phases of the swim stroke. My two favorite drills for working on body position are 6-3-6 (6 kicks of the right, 3 strokes, 6 kicks on the left) and rotator kick. My two favorite for working on the catch and pull are sculling and double arm pulls.

Dryland Swim Workouts

Although swimming with a pull buoy and paddles is the most sport-specific way to build strength, regular dryland swim workouts that you can do at home will help you develop the strength you need in the pool especially in the pull phases of your swim stroke. Here’s a 30 minute strength workout you can do at home with a yoga ball and set of dryland swim bands such as the Finis Dryland Cord or my personal favorite the Finis Slide Dryland Trainer.

Dynamic warm up 

Complete 3 rounds of the following:

• 1 minute two arm catch with band (focus on engaging the lats)

• 30 seconds flutter kick

• 45 seconds dead bugs

• 1 minute twists on ball

• 30 seconds shoulder adduction with band (each arm)

• 30 seconds shoulder abduction with band (each arm)

• 1 minute tricep extension with band

• 1 minute chest press with band OR push ups

• 1 minute two arm each with band

• 1 minute walk outs

• 1 minute Russian twists

Ladder Swim with Sighting

Depending on where you live, it may be months until you can get into open water. Still, it is a good idea to regularly work on developing your open water skills, especially sighting, so you are ready to go once you can get out there. Here’s my favorite sighting workout with a ladder swim set where you focus on holding the same swim pace at different distances.

15 minutes warm up with snorkel

• 5 minutes freestyle

• 5 minutes kick only

• 5 minutes pull with buoy and paddles

45 minutes as:

• 50/100/150/200/150/100/50 with sighting every 6-12 strokes

• Rest 15 seconds between each interval

• Repeat as needed

5 minutes warm down easy/choice

When doing a swim set where you are focusing on holding the same pace while fatigue sets in, I find it helpful to use either a Finis Tempo Trainer or Form Goggles to help keep track of swim pace.

And two bonus swim activities that will dramatically flatten your learning curve for the new triathlon season are swim lessons (or swim foundations) and joining us for open water swim workouts from March through September!

Jim Rowe is a Playtri Level 4 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier who works with adult athletes from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe

Why Endurance Sport

Why Endurance Sport

Physical activity is incredibly important for maintaining health of all kinds: physical, emotional, mental, and social. The list of positive influences on our health with physical activity far outweighs the negative. While the negative influences of a sedentary lifestyle and overconsumption of unhealthy foods far outweigh the positive. As an endurance athlete of over 20 years and as a coach for Playtri, which has been helping endurance athletes for over 20 years, I have seen first hand the positive impacts of endurance sports on people’s lives. Here are a few reasons why endurance sport is such a positive influencer on health.

Increases the good and decreases the bad. Endurance exercise can improve metabolism, reduces cardiovascular risk, increases brain cell production, and reduces all-cause and cardiovascular mortality. In other words, going for a moderately intense swim, bike, or run can make your life last longer.

Runners high. Endurance exercise increases the levels of endocannabinoids in the bloodstream, which move easily through the brain/blood barrier, and have mood-improving effects like reduced anxiety and feelings of calm. Endurance sport can also help develop mental endurance and help people set goals and learn how to face adversity.

Community. My first triathlon back in 2004 ended like this: I crossed the finish line spent and tired, and surprised that I was cheered on by people who didn’t even know me. A little bit later, while race awards were being handed out, the last finisher approached the line. As the last finisher was approaching, the overall winner stood up and starting clapping and cheering. Soon everyone else did the same. Endurance sport creates an unique and beautiful community of people who compete together instead of against each other.

Sense of Accomplishment. Over the years I have talked with athletes who competed in the Boston Marathon in the 60s and athletes who raced some of the early Ironman World Championship races before it moved to Kona. Whether you complete you first 5k or race in your 15th Ironman World Championship, there is a wonderful sense of accomplishment that goes with you from setting a goal, being stretched and courageous to reach that goal, and growing as an individual. 

Fitness. As a coach, I love it when my athletes are able to reflect on the fitness gains they have experienced and how their lives have changed through gaining more physical fitness. Along with that sense of accomplishment, there is something quite amazing to hear an athlete reflect on how they can now do something that they never thought they could have done before.

Jim Rowe is a Playtri Level 4 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier who works with adult athletes from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe

Coming Back to Triathlon After a Break

Coming Back to Triathlon After a Break

Returning to triathlon after a break can seem like a daunting challenge, but it is more common than you may imagine. Breaks from sport happen for many different reasons: injury, burnout, fatigue, work stress, focusing on family, big life events, etc. For over 20 years Playtri Coaching has helped countless athletes come back to triathlon after a break.

As a coach and athlete who has come back from numerous breaks, here are my top recommendations.

Accept where you are. I’ve seen this in a lot of athletes (my younger self included): an athlete has great success in the sport, then has an injury or steps back to focus on family or work, and gets stuck in thinking about the glory days. This athlete ends up thinking more about how much fitness they have lost because of the break instead of thinking about how much fitness they are gaining after the break. You can’t make progress in sport if you are focused on how things used to be.

Acknowledge your limits. It’s important to acknowledge that your life is different after the break then before, so don’t expect to be able to do the same type of training and racing. You may have limited time because of new family or work commitments. You may have limitations on your training because of return from injury. And there is a bit of grief in acknowledging those limits. It’s okay to grieve that things are different, but don’t let that grief dictate what you do. You may not be able to go out for regular 3 hour rides, but maybe you can go out for 2 hour rides with the occasional 3 hour ride every free weeks. Do what you can with what you have.

Find joy in regaining health. In 2017 I had shoulder surgery that required my dominant arm to be immobilized for 6 weeks and then required 6 months of physical therapy to get back strength and range of motion. Regaining that strength and range of motion was more difficult than I could have imagined. Instead of resigning myself to never doing the sport I love ever again, I found joy in the improvements: when I was able to lift my baby daughter over my head, when I was finally able to bike and run without discomfort, and when 2 years later I was finally able to swim with no pain. When we come back from a break, we are given the opportunity to experience our sport as a new athlete all over again.

Focus on the process, not the outcome. As triathletes, we like to set big goals. And setting a big goal after a break from the sport is natural. But… don’t let the desired outcome be your primary focus. Let’s say you come back to the sport and your goal is to qualify for a World Championship or get on the podium or break a certain time goal. You put in the training and you work hard and then what happens if you don’t reach that goal? Was coming back to the sport a failure? No. Because in that return to sport maybe you learned new bike handling skills or you improved your swim or you are running faster than you ever have or you learned how to train your gut for race day or you regained your health. Your development as an athlete and a human being is much more important than a specific outcome.

Work with a coach. The benefits of working with a coach as you return from a break should not be underestimated. A good coach can inject some realism into your goals, can develop a structured training plan to ensure you progress, and can offer accountability. Returning from a break is hard. Going it alone is even harder. No matter the challenges or limitations you feel like you have a good coach can help you maximize your time and abilities so you can regain fitness and perform at your best on race day.

Jim Rowe is a Playtri Level 4 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier who works with adult athletes from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe

Gift Ideas for Triathletes

Gift ideas for Triathletes

2024 was a great year of racing and if your special someone is a triathlete, they most likely raced and trained a lot this past year which means their gear needs a refresher before next season. Here are some suggestions from a coach/competitive triathlete.

Stocking stuffers:

• Swiftwick socks — The gentle compression is a nice touch on long runs. Personally, I’m a fan of the Aspire line.

• Chamois Creme & Body Glide — Chafing for a triathlete is bad. A triathlete complaining to a loved one about chafing is even worse. Safe them and yourself from any awkward conversations in 2025.

• Compression tights — Your triathlete might just try to get a long workout in before you travel to Grandma’s house. Compression tights will help their achy legs recover while in the car or on the plane. 

Swim:

• Form Goggles — One of THE best training tools to help your triathlete with their body position in the water.

• Finis Manta Paddles — Some of the best paddles out there for improving strength and stroke efficiency.

• Snorkel — A must have for triathletes/swimmers of all ages! Playtri coached athletes use this every time they swim.

Bike:

• Garmin Varia Rear Taillight — The best rear light and rear facing camera for cycling at any time of the day. I never ride outside without mine. Keep that triathlete safe in 2025!

• Bike Fit — Before your triathlete spends a lot of time on the trainer this winter, make sure they are comfortable on the bike. An annual bike fit is recommended.

• Smart Trainer — A great tool for improving your cycling any time of the year and hitting specific power intervals.

Run:

• Black Diamond Storm 450 Headlamp — With less daylight hours in the winter, being safe and seen is even more important.

• Garmin Forerunner 955 Solar — the best watch for for triathlon if you are looking to simplify the number of devices you use during training and racing. This watch does it all: HR, Spotify, Power Meter connection, Garmin Pay, the mapping capability is a nice touch, and it’s powered by the sun!

• Theragun Mini — An excellent self massage tool for traveling to races and to have at work.

They’ll love you forever gifts:

• Coaching — If you truly want to make 2025 your best season ever, then a coach is the best triathlon related expense you can make. With over 20 years of coaching, Playtri Coaching works for new triathletes and those looking to qualify for National and World Championships.

• Gravel Bike — If you are looking for a do-it-all training bike, this is it. Take it out on gravel, chip-sealed roads, and even try out Cyclocross with this bike.

• Weekend Coaching Package — Don’t just invest in their gear. Invest in helping your triathlete improve their overall training and racing. It’s like a spa weekend for triathletes.

Jim Rowe is a Playtri Level 4 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier who works with adult athletes from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe

Why Coaching in the Off-Season is Important

Why Coaching in the Off-Season is Important

As a new triathlete many years ago and before I started working with a coach, I committed to taking a break from training for a few months after the last race of the season. My reason for this was because of lingering physical and mental fatigue after a season of hard training and racing. Little did I know, how wrong I was.

When I finally started working with a coach and we had a great season of training and racing, I told my coach that I was ready for my off-season break. My coach looked at me and said, “Jim, the off-season is one of the most important times of the year to work with a coach.”

Since that conversation many years ago and now as a coach myself with Playtri, which has over 20 years of coaching history, I have shared with whomever will listen how incredibly important working with a coach during the off-season truly is. Here are my top reasons for working with a coach during the off-season.

Maintain health and fitness. The traditional off-season for US based endurance athletes falls during the time of year that has some of the biggest food related holidays: Thanksgiving, numerous end of the year religious holidays, New Year’s Eve, Super Bowl Sunday. Working with a coach during this time helps to stay on track with health and fitness goals during this busy time of year when many people over consume.

Strengthen weaknesses. The off-season provides a time to work on improving specific aspects of our athletic performance. Small changes—like working on swim stroke, run cadence, core strength, nutrition, mental strength, mobility, or bike handling—made in the off-season can drastically improve our racing and our enjoyment during the next season. At Playtri we offer swim foundations courses and one-on-one sessions to help athletes address their weaknesses.

Prevent overtraining and injury. Although rest and recovery is an important part of athletic improvement and adaptation, an extended break is not. Far too often, I have seen athletes rush back into training after an extended break and ultimately end up injured or overtrained from doing too much too soon. Taking a short, coach-guided break and then working on weaknesses in a low stress environment during the off-season prevents the overtraining/injury cycle.

Improves athletic happiness. The off season is an excellent time to enjoy some different ways of being athletic. Many of my triathletes participate in bike rallies and run races, cyclocross, or strength training. Participating in sports that are adjacent to our favorite sport gives us an opportunity develop new skills, have fun, and build fitness for the coming season.

Attend a triathlon camp. Camps are one of THE best ways to improve your fitness in a short amount of time. Our internal research at Playtri over the past 20+ years has shown that athletes see anywhere from a 15-20% increase in fitness for a weekend camp and a 35-40% increase in fitness for a week long camp! That is huge! Not only do you see a huge increase in your fitness, you also reap the benefits of focused training with other like-minded athletes, less distractions, and hands-on training with excellent coach. These camps are catered to YOUR fitness and YOUR goals. Whether you are training for health or sprint triathlons or full Ironmans, these camps are adapted to suit your goals. And if you really want to have fun getting healthy and fit, you can join us for our Hawaii camp in January!

If you have any questions about anything in this article or want to learn more about our different coaching options, please feel free to contact met at jim.rowe@playtri.com. Happy training and racing!

Jim Rowe is a Playtri Level 4 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier who works with adult athletes of all abilities from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe

Speed vs. Durability: how to make the right equipment decision

One of the amazing things about being a coach at Playtri is the opportunity to work with athletes as they make decisions about their triathlon equipment. Playtri has a large selection of bikes, race wheels, and bike accessories, but also has an excellent selection of wetsuits, race kit, and other equipment that you need on race day. 

When I work with an athlete on the topic of equipment, I like to learn about their goals and also what price range they are comfortable with. Triathlon is an amazing sport and there is an amazing amount of equipment available, and it is also important as amateur athletes to be aware of our other financial commitments and understand that the most expensive product may not be the best for us at this time. Below are some things to think about when selecting the two largest equipment expenses: wetsuit and bike.

Wetsuit speed or durability

Outside the topics of speed and durability, there are a lot of questions to consider when purchasing a wetsuit, such as: Should I go with sleeves or no sleeves? How easy is it to get off fast in transition without damaging it, especially if I am trying to get it off around a GPS watch and a timing chip? What is the warranty for the wetsuit? What are best practices for use, care, and storage of this wetsuit? These are just a few of the questions to consider.

However, if we focus solely on speed vs. durability, these are things to pay attention to:

• Higher end wetsuits will likely be faster than less expensive wetsuits as they offer more flexibility around your shoulders, thinner neoprene around the wrists and ankles to ease wetsuit removal, and also offer good buoyancy. 

• Wetsuits tend to tear at the seams/transitions between thicker and thinner neoprene. Higher end wetsuits tend to have more seams/transitions between different neoprene thickness. Lower end wetsuits tend to have the same neoprene thickness throughout.

• SCS coating—the shiny coating on the outside of the wetsuit—adds a lot of durability along with speed. Although SCS coating makes the neoprene a little less stretchy, it does make it harder to tear with your fingernails, thus adding some good durability in transition.

• Yamamoto #39 & #40 neoprene is excellent in a wetsuit. #40 is a bit heavier than #39, but is stretchier. Look for either of these in a wetsuit or a combination of the two.

• Is a mid-priced wetsuit the Goldilocks wetsuit for you? Mid-priced wetsuits offer a higher quality of neoprene often times with SCS coating (something lower priced wetsuits may lack), while eschewing the flexibility of really thin rubber or fabric panels of the higher priced wetsuits.

• Try your wetsuit on before you purchase it and know the return policy. If you swim in your newly purchased wetsuit, often times mail order wetsuit companies will not allow you to return it.

• If swimming is your strongest discipline and/or you are looking to qualify to a world championship, then it may be beneficial to have the best fitting wetsuit you can buy. However, if qualification or the podium is not your goal, then go with a less expensive wetsuit and invest a bit more in your bike.

Bike speed or durability

The bike portion of a triathlon is where your gear can have a huge impact on your performance and finishing time. Because of this, the bike tends to be the place where people spend the most amount of money. When purchasing a bike it is important to considering the following:

• Bike fit. An ill fitting super bike will slow you down more than an excellent fitting mid-tier bike that you can safely and comfortably ride in the aero position. Get a fit first and buy the bike that fits you, not the bike your favorite pro triathlete rides because they are sponsored by a certain bike company.

• Considering rolling resistance. Decreasing rolling resistance with race tires and light tubes will make you faster on race day, but they are also less durable. Don’t use them for training. Have a set of training tires and a pair of race tires.

• Buy a great fitting frame then upgrade. If your goals aren’t immediate, then purchase a great fitting frame that you can upgrade over the next few years with carbon wheels, electronic shifting, and CeramicSpeed products.

• CeramicSpeed is a great upgrade for speed! Upgrade your bottom bracket, add a coated chain for race day, and then add an oversized pulley system for your rear derailleur. Although expensive, they decrease friction in your drivetrain, thus making you faster.

• Regular maintenance and cleaning. Don’t neglect regular maintenance on your bike. The bike is a huge investment and definitely worth maintaining. A well maintained and clean bike is faster than a poorly maintained, dirty bike.

If you have any questions about anything in this article or want to learn more about our different coaching options, please feel free to contact met at jim.rowe@playtri.com. Happy training and racing!

Jim Rowe is a Playtri Level 4 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier who works with adult athletes of all abilities from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe

What to do if you are racing soon

What to do if you are racing soon

The last few weeks before a race can be a difficult time for endurance athletes, whether you are new to the sport or more experienced. The difficulty of this time period can come about from over thinking, making rushed decisions, or panic training. As a triathlete of 20 years, I have made mistakes during the last few weeks before a race that have severely impacted my performance. And as a coach of 5 years, I have seen athletes make similar decisions that impacted their race day. Here are my top recommendations to get yourself squared away before race day.

Make a list, and check it twice… three times… maybe four or five times

One of the best pages on the Playtri website is our Race Day Checklist. It gives you a break down of what to have in your transition bag for race day, a checklist for travel races, what to pack in your Ironman Gear Bags, and things to do (like bike maintenance, recovery, and transition practice) starting 4 weeks out from an Ironman. Even though I’ve been doing this sport for two decades, I still use a checklist for almost every race. The races where I didn’t use a checklist? Yep… I forgot something important like ear plugs, race number, nutrition, etc.

Visualization/meditation

Starting a few weeks before a big race (70.3 or full Ironman) or a few days before a smaller race (Olympic or Sprint), I pick up my visualization and meditation practice. 10 minutes a day, I try to calm my mind and relax. For visualization I look at the course maps, any race videos on YouTube from previous years, and then use my imagination to do two things: imagine things going well, imagine things going poorly and handling it well. It is so incredibly helpful to know what a good day can look like and also know you can handle difficult situations that arise on race day.

Inspect my gear and replace/repair as needed

Starting 4 weeks before your race, look over all your race gear (bike, helmet, wetsuit, goggles, run shoes, bike shoes, race kit, etc.) and make sure everything is in fine working order. Schedule bike service a week or two before race day. Buy replacement for worn gear. Nothing is more stressful than showing up on race day not knowing if something is in good working condition.

Pay attention to your food intake and hydration

You’ve put in a lot of hard work and made big efforts to get to race day. In the last few weeks before a race it is possible to feel stressed and overwhelmed and as training hours decrease, stress eating can increase. Likewise, we can also decrease the amount of water we drink because we aren’t training as much. It is important to stay hydrated and adequately fueled the last few weeks before race day.

If you have any questions about anything in this article or want to learn more about our different coaching options, please feel free to contact met at jim.rowe@playtri.com. Happy training and racing!

Jim Rowe is a Playtri Level 4 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier who works with adult athletes of all abilities from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe

Why You Should Come to Camp

Why You Should Come to Camp

One of the most enjoyable parts of coaching for me is working at triathlon camps. Every triathlete that I know would like to get faster, stronger, more efficient, and learn more so they can be better triathletes. When it comes to making improvements as a triathlete, one of the best bangs for your buck is going to a training camp. Below are the top reasons to go to camp shared by some of our previous Playtri triathlon campers.

The techniques and tricks you learn will help you on race day and in training.

Whether you attend training camp in Hawaii, DFW, or another location you will learn techniques and tricks that will help you. Our camps aren’t just about getting the miles in. We include lectures and practice sessions where you can try out the skills we are talking about. Athletes have improved their swim form, learned about good nutrition & hydration practices, sped up their transition times, and learned how to handle body contact while swimming.

You meet other training buddies.

As age group athletes with work, family, and social commitments, it can be hard to find time to train with others. Many of our campers have shared how enjoyable it was to do workouts with other athletes. Campers have shared how fun it was to do their first group ride, have someone to talk to during a run workout, how amazing it was to learn how to draft properly on the swim, and have other athletes to connect with and enjoy training together.

You gain access to performance testing and bike fits.

At all of our camps we offer the opportunity for our campers to take advantage of our performance testing and bike fits. You can find more about our performance testing and bike fits at these links: https://www.playtri.com/testing and https://www.playtri.com/bikefits/#traditionalfit. 

Focused training.

Attending a training camp is also a great opportunity to set aside specific time to get the mileage in. Unless you are regularly training for a lot of hours each week, a training camp is an opportunity to increase your training miles in a short period of time and then recover after. Likewise, taking a break for work, family, and life commitments to just focus on training for a bit will you prepare for your race mentally and physically without the other responsibilities.

Have fun and challenge yourself.

When you have family, work, and other life obligations, training can feel like another duty or responsibility. When this happens training can sometimes not be very fun. Training camps can help you to have fun and experience warmer climates, especially during the winter months (See Hawaii Camp). In addition, challenging yourself to learn new skills while having fun is an excellent approach to growing as an athlete.

If you have any questions about our camps, performance testing, bike fitting, or want to learn more about our different coaching options, please feel free to contact met at jim.rowe@playtri.com. Happy training and racing!

Jim Rowe is a Playtri Level 4 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier who works with adult athletes of all abilities from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe

When should I replace my swim gear?

When should I replace my swim gear?

If you are like me, your swim gear is full of different gear that is there to help you develop different aspects of your swim stroke to make you a stronger, faster, and more efficient swimmer. And if you are like me, you may have left your swim bag in the back of your car on a hot day and your gear is all wet and then ends up smelling a bit nasty. Of course, this can happen from time to time, especially if we are getting a swim in before driving to work. But it is important to make sure you are taking care of your swim gear. Here are my tips for taking care of your swim gear and how you know it is time to replace it.

Caring for swim fins.

After using your swim fins, rinse your fins with tap water. Dry them with a towel and let them air dry completely before putting them away. Storing wet or damp fins can lead to mold and mildew growth and bad odors. Also protect your swim fins from cuts and stretching out the heel cups by not walking in them or hanging them up to dry. Replace your fins when they are stretched out and/or have mold or mildew growth on them. The same rules apply for caring for a pulling ankle strap.

Caring for your swim snorkel.

Swim snorkels are an excellent tool for improving your technique and speed in the water. With eliminating the need to turn your head to breathe, swim snorkels promote more efficient swimming and allow you to focus in on different parts of your technique. This is the first tool—besides a swim goggles—that I encourage new swimmers to purchase. Swim snorkels should be washed frequently with soap and water and left to air dry to avoid bacteria growth in the mouthpiece and tube from regular moisture exposure. A swim snorkel that can be easily broken down is an excellent option for quick cleaning. Replace your swim snorkel if any non-replaceable pieces break or you aren’t able to fully clean the mouthpiece and tube.

Caring for a kick board or pull buoy.

Always thoroughly rinse your kick board and pull buoy with clean, fresh water after each swim. Store them in a dry place and avoid storing them with sharp objects that may damage them. Leaving them in your swim bag with no air circulation can lead to mold and mildew growth. If either of these develop mildew or mold you can effectively remove it by mixing a tablespoon of bleach with a gallon of water, brush the pull buoy or kick board with the bleach mixture, and let it sit for several minutes. Replace your kick board or pull buoy if they are damaged.

Caring for swim goggles.

After your swim, rinse your goggles with clean, cold water. Once rinsed, place your goggles in the a protective case to avoid scratches and damages to the lens and then let them air dry out of the case once you are home. In addition, avoid extreme temperatures as heat can cause permanent damage to the goggles. If you are a regular swimmer, you may need to replace your swim goggles every 4-6 months. Chlorine breaks down the goggle material causing them to lose the seal around your eye.

Caring for a swimsuit.

To rid your swimsuit of chlorine, at the very least rinse it in cold water after every use. If possible, hand wash with gentle soap and air dry your swimwear on a flat surface out of direct sunlight to prevent stretching and discoloration. Plan on replacing your swimsuit if there is a tear, discoloration, extreme stretching of the fabric, or it is starting to become see through.

Caring for a swim cap.

After swimming, rinse your cap in non-chlorinated water, and then dry the cap off completely with a towel or hang dry. You can also sprinkle talcum or baby powder inside your cap to absorb any moisture left over as a way to decrease bacterial growth. With proper care, caps can last for many months of regular use. Plan to replace your cap when it starts to stick to itself, has black mold spots, discoloration, or rips.

If you have any questions about anything in this article, our different swim lessons and workouts, or want to learn more about our different coaching options, please feel free to contact met at jim.rowe@playtri.com. Happy training and racing!

Jim Rowe is a Playtri Level 4 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier who works with adult athletes of all abilities from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe

Race Specific Swim and Run Workouts

As a coach who has helped people qualify for World Triathlon Age Group National Championships and Ironman World Championships, there are a few swim and run workouts that I go back to again and again to help my athletes be prepared for their primary races for each year. Some of these workouts are taken directly from the Playtri Coaching workout library that every Playtri coach has access to while others are one that I have used with some of my clients in one-on-one training sessions. Below are my top swim and run workouts for short and long course racing.

Swim — Short Course specific

This workouts is best done in open water with a course that is similar to the race course you will be swimming. This can be particularly fun if you can do this workout with a number of other athletes. After a thorough 15 minute warm up where you focus on good form, sighting, and getting use to the water & environmental conditions, do the following:

• 10 minutes swim starts. Practice starts like you will have on race day with 20-30 strokes at a high cadence, then turn around and return to the start location swimming easy. Include beach starts and dolphin dives if they might be needed on race day.

• 5 minutes easy swim. If swimming with others, practice drafting.

• 15 minutes swim the course with pickups of 15-20 strokes coming out of the buoy turns. If swimming with others, make sure to get used to bumping into each other at the buoys. 

• 5 minutes easy swim. If swimming with others, practice drafting.

• 5 minutes swim exits. Starting 20-30 feet from the exit, swim toward the exit and practice coming out of the water as you will on race day. Include dolphin dives if they might be needed on race day.

• 5 minutes easy swim to warm down and practice a fast wetsuit strip at the end.

Swim — Long Course specific

Again, this is best done in open water with other athletes of similar swim speed on a course that is comparable to the race course you will be swimming. After a thorough 15 minute warm up where you focus on good form, sighting, and getting use to the water & environmental conditions, do the following:

• 15 minutes of continuous swimming focusing on sighting and drafting off of your swim buddies.

• 5 minutes easy swim.

• 15 minutes of fartlek swimming. As you practice drafting with your swim buddies, the person in the lead picks random moments to do 15-45 second pick ups. Rotate who is in the lead. If doing this workout alone, use FORM goggles to keep track of your pick ups and recovery periods.

• 5 minutes easy swim.

• 15 minutes of continuous swimming focusing on sighting and drafting.

• 5 minutes easy swim to warm down and practice a fast wetsuit strip at the end.

Run — Short Course specific

This is a standard workout that I give to my athletes who are looking to qualify for world championships, place high in their age group at an Olympic race, or are preparing to run a fast stand alone 10K. Pick a run course that is similar to your race. And do the following:

• 5 minutes warm up

• 3x

• 5 minutes walk/easy jog

• 10 minutes at 10K race pace or faster

• 10 minutes walk

Run — Long Course Specific

This is a workout that my coach (Playtri Head Coach Morgan Hoffman) gave me in my build up to the 2023 Ironman World Championship in Nice. It’s a doozy, but it made me feel prepared for race day. After a long ride of 3-4 hours in the hills, do the following 90 minute run:

• 5 minutes warm up

• 15 minutes up & down a hill at 70%

• 1 minute walk / 4 minutes easy jog

• 15 minutes up & down a hill at 70%

• 3x

• 1 minute walk

• 4 minutes easy jog

• 10 minutes run at Race Pace HR

• 10 minutes walk

If you have any questions about any of these workouts or want to learn more about our different coaching options, please feel free to contact met at jim.rowe@playtri.com. Happy training and racing!

Jim Rowe is a Playtri Level 4 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier who works with adult athletes of all abilities from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe