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TriDot_2016_0307_Blog

What are PhysiFactors and How Do They Impact Triathlon Training?

TriDot’s objective in triathlon training is simple: Get the best results in the least amount of training time – maximize your training return. It’s simple to say, but more complex in execution. Why? The fact is effective triathlon training requires an athlete to balance five key variables: Intensity Duration Frequency Sequence Technique To better understand this truth, consider these five key questions regarding these variables: At what level of intensity should you be training day in and day out? How long should your workout be? How often should you train? In which order should you train (sequence matters—and can produce different results)? What technique should you use in your training? All of these questions greatly affect your overall fitness and…
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When Am I Ready for an IRONMAN?

Triathletes commonly ask how long is required to fully prepare for an IRONMAN race. My answer is simple: Everyone’s unique, so there’s no one answer. But everybody’s plan should ideally include both a developmental phase and race preparation phase. The developmental phase time will vary widely based on several factors including an athlete’s age, body composition, overall fitness, and time within the sport. It focuses on building speed, power, and efficiency to ensure the athlete has adequate fitness and skill in each discipline to take on the rigors of training for and racing in an IRONMAN. In addition to fitness, the athlete will need to achieve certain physiological adaptations in the developmental phase. These can include changes such as body composition, muscular and…
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TriDot Normalizes Weather Changes for Better Triathlon Training

In 2015, I moved from Nebraska to Texas. Like most moves, it brought a tremendous amount of change. At the same time, I was in the midst of training for my first IRONMAN and coming up on some key workouts in race preparation. I was not only moving my belongings, I was also taking months of solid improvements into the intense Texas summers. The heat and humidity were nearly intolerable. But what I found worse than these environmental factors was the mental stress I experienced when I was unable to hit my previous training paces. This change was as intolerable as the temperature. I knew and understood my pace would change in hotter weather, but I didn’t know how much it should. Was I…
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Is a Post-Workout Stretch Necessary in Triathlon Training?

You’re crunched for time as it is.  You wake up well before the sunrise to get your morning workout in and then maybe try to squeeze in another session over your lunch break. With so many responsibilities to balance, just getting in those quality workout sessions is a large task.  So do you really need to take more precious time to stretch post-workout? In short, yes.  Your post-workout doesn’t need to take 20 minutes, and toe touches may not be necessary, but ensuring a proper cool down that incorporates lowering your heart rate and increasing circulation is important. Stretching is a key component to that cool down routine.  While there are conflicting reports about the specific benefits of stretching, most…
TriDot_2016_0223_Blog

What's Your TriDot?

What reaction would you get if you asked a fellow triathlete, "What's Your TriDot?" Today, they'd probably give you an expression similar to the "eyes-wide-open-with-a-straight-line-mouth" Emoji face. But the reality is the TriDot Score can change triathlete conversations about training, performance and potential.  Think of it like a golf handicap. If you're a 19 handicap and you're talking to a 2 handicap, you immediately have context for the conversation. The same is true of the TriDot Score. Before you start weeks of triathlon training, wouldn't it be great if you could quantify your overall triathlon fitness with a baseline score? And get a score for each discipline too? What if these scores helped identify which areas offer the biggest training payoff (i.e. better results, more efficient training) and served a role in tracking your progress? You can and…

TriDot's Bottom Line: Better Results With Less Training

Triathletes are known to be “Type A” personalities. We love taking things to the next level — beyond our expectations and those of others. Bottom line: We’re driven to constantly improve. And that’s exactly what we’re doing at TriDot. THE BIRTH OF TRIDOT Since my first sprint triathlon in 2003, I have been intrigued with not only the sport of triathlon — but also the training science behind it. As I began researching the science, I found training resources to be mostly generic philosophies, unproven theories, vague concepts, one-size-fits-all templates, and personal anecdotes. Many of these conflicted with each other. And any published research I reviewed was too small of a sample size to be conclusive or broadly applied. While I…
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Three Key Points to Consider in Your First IRONMAN Triathlon

Triathlon is a daunting sport.  There’s no denying this fact. As you’re probably already aware, a perfunctory search of triathlon memes on the Internet will yield a common definition of the wordtriathlete so eloquently dictated as “a person who doesn’t understand that one sport is hard enough.”  This comedic gesture is in vogue without exposition.  Those of us who have taken the proverbial dive all know why the magnetic T-R-I word comes with both a wonderful sense of excitement coupled with equal amounts dread. Throw the enigmatic proper noun IRONMAN into the mix and emotions amplify into a whirlwind of potential broken dreams, glory, misery, ecstasy and camaraderie all simmering in a pot of countless hours sacrificed. If you are about to be…
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Are Power Meters Worth the Investment?

That depends on whom you ask: I'm pretty sure your financial planner will advise against it, but your triathlon coach will likely give a resounding endorsement. A power meter is an investment in yourself. While other big-ticket items such as high-end bike frames and aero wheels will produce marginally faster splits, they do nothing to improve the cyclist turning the pedals. Conversely, adding a power meter will serve as a tool to make you a stronger, more efficient and a more educated rider. Prior to power meters, heart rate monitors were the best tool available to prescribe, monitor and track intensity in training and racing. While heart rate monitors do offer a quantification of effort level, the results can be…
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Go Open or Long in Triathlon Swim Training

I understand the comfort of your indoor 25 yard short course pool.  Your times are familiar.  Compared to what I’m about to talk about, they’re fast.  And that short way to the other side is the oh so forgiving wall. Now if you’re a Master’s swimmer who is only going to compete at meets in a short course pool for the rest of your life … ignore this post.  However, if you’re a triathlete (and if you’re on this site more than likely you are), then you might want to hear me out. You need to be open water swimming or swimming in a long course pool, preferably 50 meters.  Here’s why: 1.    Better Stamina Building Whether you’re a professional at flip-turns or…
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Stop Collecting Junk Miles.

“A junk mile is only junk if it doesn’t have a purpose in your training.” – Mario Fraioli of Competitor Magazine. Once upon a time, I thought to myself, “I got this whole running thing figured out. The more I do it, the faster I go.”  This bold claim strikes a contradictory chord with the often used and incredibly astute quote: “The more I learn, the more I realize how much I don’t know” – Albert Einstein. It was in the hot summer days of Missouri (Read: Misery) between my Junior and Senior years of college running that I reconsidered my initial assertion.  It was during this time that I pursued 100+ miles a week of running with seemingly no purpose or reasoning…

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