Article on Benefits of Kettlebell Training for Triathletes
I don’t think this has hit the streets in print yet, but below is a link to an article that I wrote for Endurance Magazine. Check it out. I’m telling you, if you are a triathlete and you do any strength training, make it kettlebells.
You will thank me later. Increased power on the bike, increased power in the water, increased core strength for a speedier, more powerful stride on the run. Kettlebells also rehabilitate old injuries and prevent new ones. I’m not sure what else you could ask for! Drop the bodybuilding exercises for something that really gets results. OK, enough preaching. See what you think:
Rock Solid: Kettlebells Provide Superior Benefits for Endurance Sports
Besty doing a perfect turkish get-up.
Also, pictured is my friend Betsy Collie, RKC, who has been helping me a bit. She was also referenced in the article along with Tim Anderson, RKC, both of whom are teaching me the art of kettlebells.
Triathlon Tip – Be Strong at the End
One thing that many triathletes struggle with is going way too hard on the swim or the bike leg, or both. They are then forced to walk the last half of a given triathlon.
It’s a tough lesson to learn, but if you learn it early, you will finish well ahead of many of those who blow past you in the early miles of the bike. You can ruin your entire race by swimming to hard. You can ruin your race by biking too hard over the first half of the ride.
You have to throw your ego out the window in order to be successful at triathlon. It’s hard to maintain your composure and ride at your pace/heart rate/wattage when your are being passed by seemingly everyone over the first half of the bike.
However, if you ride within your capabilities, not above, and save your energy for the run, you will be in for a big surprise. Usually over the last miles of the bike leg, you will start passing all of those people back who went by you earlier.
Also, if you are prepared and have ridden within yourself, your run is going to be much more enjoyable, and sometimes even fun. You will find that the race that had seemingly passed you by starts coming back to you.
Being strong on the run also gives you a psychological boost because you start passing a massive amount of racers who are physically and mentally spent. You get a big boost of confidence when you are running right by so many folks, and you often will get cheered on by both athletes and spectators for being so strong so late in the race.
So, if you want to be successful, especially in your first few races, make sure you save a lot of energy for the run. You will be happy you did. I guarantee that if you wait until the run to let it all hang out, you will have a good race relative to your capability. You also might even beat many more experienced triathletes who have simply gone way too hard too early in the race.
Give it a shot and let me know how it turns out. Remember, as in all things, be strong at the end!
Vibram Five Fingers
I so lust after these shoes! I will have some soon! Apparently, Tim Ferris, along with many others, have seen the light as well. Also, see my paleo pal Keith’s review of the Vibram Five Fingers
http://www.fourhourworkweek.com/blog/2009/05/07/vibram-five-fingers-shoes/
http://theorytopractice.wordpress.com/2009/03/12/of-vibrams-and-fossil-records/
Effective Hip/Glute Flexibility Stretch Combination for Triathletes
This stretch, found via Chris at Conditioning Research, is Mac Daddy for stretching your hip flexors. Triathletes have perennially tight hip flexors from being the aero position for extended periods.
This, paired with sitting at desk all day, can lead to major injuries! Try this stretch out after your workouts to keep those hip flexors loose. You will thank me, and Chris, halfway through the run. 
Gear Review: Triathlon Specific Running Shoes — Zoot Ultra TT 2.0
Editor’s Note: This is a guest post by Ironman triathlete Jerry Cody. Jerry and I trained and raced for many triathlons together, including Ironman Florida in 2008 where he knocked down a 10:32. You can visit him at http://codys-tri-blog.blogspot.com.
I have been running for a number of years and like most runners I have tried a number shoes. I’m in my fifth year of triathlon now and I have a pretty good idea of what works for me. I run anywhere from 10 miles a week for short course and as much as 50 miles a week when training for a marathon or Ironman.
I am a forefoot runner, which means I run mostly on the balls of my feet. There are a number of theories about how to run more efficiently, but for me, this is simply how I have always run and I am not sure I could change that if I wanted to. Over the years, I have noticed how running shoes tend to have a lot of cushioning in the heel, but for me, that seems to be a waste due to my forefoot style of running.
I have used ASICS DS Trainers for the past two years and I really cannot say I have any complaints. They worked so well for me that I would buy two pair online when they were on sale and slide them on day 1 and have no problems at all on a long run of 10 miles or more. So you may ask … If the DS Trainers work so well for you, why change? Great question, maybe a combination of curiosity, desire for something different and new or just plain bored with the DS trainer. Whatever the reason, I started looking at various shoes on the market that are supposed to be designed for forefoot runners. I looked at the Newtons, Nike Free and the Zoot Ultra TT 2.0
I decided to give the Zoots a try because they are pretty unique and a little more affordable, selling at about $120 a pair on sale. The site I ordered from recommended ordering the shoes a 1/2 size up, so I ordered a 9.5. However, this turned out to be bad advice and I had to return them for my normal size of a 9.
When my shoes arrived in the mail, my first impression of the shoe when I picked it up was wow! cool looking and super light, the heel of the shoe was not massively built up and the forefoot area bent upward easier then any other shoe I had tried to date. Sliding them on I noticed some of the finer points of the shoe.
Zoot Ultra TT 2.0
The shoe was designed specifically for triathletes incorporating features like quick laces built right into the shoe, a hole in the tongue and the heel to allow you to slide your fingers in and pull the shoe on quickly in transition and microfiber lining allowing the shoe to be worn barefoot and to drain water away.
According to Zoot, other shoes can gain as much as 30 percent more weight due to water retention. I always like to test a shoe by first taking a long walk. During my walk, I got a slight rub in the toe box but by the end of the walk it was worked out and not really causing me any issues.
I also have wide feet in this area so that was not much of a surprise for me. My left heel was rubbing but my right was not, guess I have strange feet, either way a little body glide in that area and that problem was solved. Running on the shoe felt very different than any other shoe, very light and you could feel the ground much more similar to running in flats or barefoot.
Picking up the pace I noticed my foot really stuck to the inside of the shoe and I felt the shoe provided me a better snap as my foot touch the ground and pulled through. I ran 5 miles in them and my first impression was good, maybe 4 out of 5 stars provided a 5 is a perfect shoe.
In summary, this shoe is clearly designed for triathletes who want to get the most out of their equipment. I would recommend using the shoe for shorter triathlons up to the 1/2 Iron distance as well as alternating the shoe with another shoe type on training days. As with most things, don’t expect anything too dramatic from a different shoe, but you may just shave a second or two off your run time and that can be the difference between 1st and 3rd place in a sprint distance triathlon.
Jerry crossing the line at Ironman Florida 2008.
Jerry Cody lives in Durham, North Carolina. If you are in Kona in the next few years, be sure to look Jerry up, because he will likely be racing.
Reader Question: Race Morning Prep
A reader sent me the following email the other day, so I told him I would just write a post so everyone can join in the conversation.
Great blog! I found it as I have been looking for training tips, and occasionally peek at Zen Habits. Anyway, I’m gearing up for the Anchorman Portland (sprint) on August 30.
However, I am also a dad to twins (they are just a couple months shy of two now), and I am wondering what the night before and race day morning typically looks like for you? My wife just told me that she was planning on not counting on me being “present” on race day, which will help me remember my transition stuff and actually make it to the boat on time, but I thought you’d have a better idea of how it actually goes. Also, how have you and your wife balanced out your training schedule with twin care?
Just wondering. Thanks for all the great tips.
Stephen, thanks for the great question! Race morning can be stressful, even if you are by yourself, so being prepared is the best solution. I also have two-year-old twins, so I know what everyday life is like for you. Us family guys and gals have to be even better prepared than triathletes without kids!
I have addressed some of what race morning looks like for me in my previous post, 28 Tips for Triathlon Transitions. Getting all of your stuff for the run, bike and swim packed away safely and securely will give you peace of mind and allow you to focus on racing.
I think it good to have your stuff packed for your race a few nights before. That way, on the actual night of the race, all you have to do is relax and prepare mentally for the challenge that lies ahead. Get it all in your transition bags, get your bike ready, etc., then get to bed early!
On race morning, especially for those with families who plan to accompany you to the race to cheer you on, I strongly suggest taking two vehicles if possible. My kids are now all over the place, so my wife, being the sweetheart she is, gives me a free pass on race morning. This means I don’t have to worry about feeding the kids or getting them dressed. She takes care of all that. I worry about eating and last minute checks of gear, etc.
I also tend to be a bit irritable on race morning (or any morning, for that matter). Taking two vehicles allows me to leave at whatever time I think appropriate, thus not stressing the rest of the family too much. They can be on their own schedule and I can be on mine. This makes everyone happier! Plus, I can listen to whatever loud rap or heavy metal music I feel like at the time! I like to get fired up, baby!
My ultimate goal is getting myself and all of my gear to the race in time to set up my transition area with plenty of time to spare before the race starts. I usually get my stuff set up and then call my wife to see where she and the kids are. I will then track them down after I do my warm-up. You will be surprised at how much a hug and kiss from your wife and kids can boost your enthusiasm and energy!
If you do have to take one vehicle to the race, simply let your family members know what to expect. If you want to get there early to have some time to relax, be sure to build that into the schedule. After you have a few races under your belt, the stress of race morning is still there, but you know what to expect, so it’s not quite as bad anymore.
Good luck! If you have specific questions on race morning or anything, please leave them in the comments. Thanks for reading!
A Snapshot of What an Ironman Is Like
This video pretty much sums up the Ironman experience. For those of you training for your first, bless you! For those of you training for a sprint, perhaps thinking that doing an Ironman is inconceivable, just remember that I was thinking the same thing five years ago. Also consider that some folks make their first triathlon an Ironman or Iron-distance race! Anyway, enjoy!
The Iron War – Dave Scott versus Mark Allen, 1989
I recently finished a book review that will appear at some point in Endurance Magazine. The book, Fit Soul, Fit Body: 9 Keys to a Healthier, Happier You
As far as the book, I will have to wait until the review appears in Endurance, but will post a link here if one is available. Allen wrote the book with his guru, Brant Secunda. The foreword was written by Stephen Covey, author of The 7 Habits of Highly Effective People
So if you like Ironman triathlon, spiritual and mental exercise, and personal development, it would probably be a good read for you. Enjoy the video! What an unbelievable effort!
Comments Working Again on Group Cycling Etiquette Post
I apologize if you tried to leave a comment on my group cycling post yesterday and were given an email subscription error. Let’s just say my .php skillz are non-existent. Anyway, the comments section is working properly, so, if you have tips for riding in groups you want added to the list, please leave them. I want to make that post a permanent resource on this site, so your input would be greatly appreciated! Cheers!
Guest Post on Zen Habits
In case you missed it, I had a guest post on Zen Habits, one of the best, biggest blogs on the Internet. Leo Babauta is one of the most successful bloggers because he is a wonderful writer and has some fabulous ideas on improving your quality of life by making it as simple as possible. Leo has recently completed his first marathon, and training for his first Olympic distance triathlon. He now blogs full-time from his home in Guam, all the while fathering six kids!
I have two-year-old twins, so I know what raising multiple children entails . I can’t imagine how he does it and trains as well. At any rate, a few months ago, Leo offered to take a few bloggers under his wing for a mini-mentoring program. He answered our questions and gave me lots of helpful advice. Perhaps the most important advice I received was that content is king. Without producing for your readers, your blog will pretty much go nowhere.
I hope I can continue to provide some quality posts on triathlon for those who are new to the sport. I was terribly overwhelmed in my first race and I really had no idea what to expect. If I can relay that to someone who is on the fence about doing a race, and then they decide to sign up and actually try one, that is quite excellent. I love the sport and I hope to indoctrinate as many as I can with my enthusiasm for endurance sports. Thanks very much, Leo, for all of your help!
Leo recently released his book, Power of Less, The: The Fine Art of Limiting Yourself to the Essential…in Business and in Life
