Tips for Open Water Swimming

When speaking to those new to triathlon, a common concern for many is the swim element, especially any events with an open water swim.  Moving from the comfort of an indoor swimming pool to the unknown of a lake, river or sea swim, can be quite daunting for any newbie.

In a pool you have the benefit of a mini rest every 25 or 50m when you use the pool wall to turn, you don’t have to worry seeing where you are going because you can follow the black line on the pool floor, and you definitely don’t have to concern yourself with jostling for space with other swimmers.

Here are some tips to consider for those new to open water swimming:

Practice in the same conditions as the race – if possible replicate the conditions you will face in the race.  Sea swims are very different to lake swims, so you need to practice in the same environment.  Familiarity will help limit the potential panic of new experiences on race day.  Also, you need to practice continuous swimming because there are no walls to push off from or make use of for added speed and momentary respite.

Learn how to sight – this can be practiced in a pool, but you need to learn how to sight to see where you are going, and how best to do it in your stroke.  If swimming in environments with currents (sea or river) you will need to consider these so you are aiming just off your target. Check out this video for tips on sighting

Perfect treading water – if your swim route has sharp turns then this may become a bottle neck, resulting in athletes having to slow down or even stop.  If this is the case, then learning how to tread water while still moving forward is vital.

Practice breathing both ways – Breathing on alternative sides in open water events can be a necessity (especially if sea swimming with waves coming over you from one side). It may not feel natural at first, but focus on your technique in the pool and it will become more comfortable.

Practice swimming with others around you – Lots of people swimming together can come as a bit of a shock and where most anxiety comes from. You can practice group swimming with four or five of your friends in one lane of the pool, some open water centres offer ‘mass start’ sessions to help get used to the feeling.

If in trouble roll onto your back – if wearing a wetsuit (as most events in the UK will require) you will benefit from increased buoyancy, so if you get into difficulty, roll onto your back to try and compose yourself before restarting your swim.

Finally, if the mass start genuinely scares you that much, wait 30 secs before entering the water.  By then those really keen to fight for position have found their space, and you can go about your race without having to experience the ‘washing machine’ start of a triathlon.  Admittedly, you lose a small amount of time but over a long distance event it is worth it.

What is a Foam Roller & why should you do it

Foam Rollers available on Amazon

Most triathletes will have at least heard of the foam roller, or encountered it in a gym. But many are still unsure of how to use them correctly. A foam roller can add huge benefits to an individual’s training, especially around recovery and range of muscle movement.  Often training that doesn’t have direct benefits to performance are often overlooked or given less priority – these include stretching and core work.

Foam rollers, when used correctly, can release tension and tightness between the muscles and the fascia (which surrounds the muscle or group of muscles). Without proper mobility, fibers of the fascia become cross linked and they bind to muscles and nerves, inhibiting normal motion and causing pain.

This tension or tightness is usually caused by repetitive moving patterns, but also resistance training or other repetitive sports/actions. Foam rolling as well as dynamic stretching can help improve flexibility and range of movement, and decrease the risk of injury. Using a foam roller can provide similar benefits as deep-tissue massage. By increasing flexibility and decreasing muscle tension, it can help prevent injury and improve performance

The point with foam rolling is to use your body weight – so if an area really hurts, go gentle on it and support some of your weight elsewhere, using your arms. You can add more “weight” as the muscle relaxes. In other words work to your own pain threshold!

How long / often should I use the foam roller?

Foam Rolling can be done daily. When you performed, you want to make sure you roll along the whole length of the tissue that you are working on. If it’s your hamstring, you are going to roll from hip to knee. The same goes with the quadriceps and IT Band. There will be some tender spots along the way. That’s ok. Go over them, they will decrease in tenderness with regular foam rolling.

Foam Rollers are available on Amazon

For tips how to use a foam roller please watch this video

https://www.youtube.com/watch?v=nO1VRTv-GJs

 

 

Review: Garmin 1030

Buy Garmin 1030 from Amazon

Garmin recently launched it latest version of its flagship GPS cycle computer in the Edge 1030. The price remains the same as the previous model at a penny under £500, but is the new model a step up on previous attempts?

Life of Tri is well familiar with Garmin technology having tested a range of running, triathlon and cycling products, and although the new 1030 comes with some new features (which we like), there is nothing revolutionary in the offering.

The 1030 has incorporated the interface from the 820 with the bigger display of the 1000. We found the touch screen was more responsive, even in the wet which, were some grumbles we had with the 820. The majority of new features seem to be technical ones including:

  • A built-in direct messaging system that you can use to communicate with other 1030 users.
  • Pre-loaded routes from Strava, TrainingPeaks and BestBikeSplit.
  • New metrics (fitness load and stress scores).
  • Compatibility with a battery pack (sold separately), which you can extend battery life to a massive 24hrs.

I doubt whether the need for an additional battery will affect 99% of triathletes because the 1030 has a much improved battery life of up to 20hrs anyway, but it is a nice feature to have if you can’t or have forgotten to charge the unit.

Navigation around the 1030’s interface is intuitive and simple (but Garmin tend to always get this right), with up to a huge 10 metrics viewable on screen. Garmin are very good at brining out additional components for their devices, and with the 1030 you can control Garmin Varia lights through the unit. Connected features are impressive, with integrated Wi-Fi so you can update the unit without a phone, including live tracking and syncing with Garmin Connect and Strava. You can even adjust your Shimano Di2 gears through the unit.

Use of mapping is straightforward and some of the best we have seen on a cycle computer, with turn by turn navigation and warning of hazards like sharp turns. The unit is large compared to some of the other models, but Garmin provide a new mount which will allow the unit to sit flush with your handle bars. This is definitely a plus point from us.

The main issue we can see with the Edge 1030 is that there isn’t a huge amount more on offer from the 1000, 820 or 520 models. If you are in the market for an update from a lesser model than we highly recommend the 1030, but if you already own one of the models mentioned above, I would hold off. With other competitors due to bring out new models soon (Hammerhead being one such competitor), it should be an interesting time ahead, especially if Garmin’s monopoly of the cycle computer market is tested.

Life of Tri Verdict: An excellent piece of kit. If you don’t already own one of the top models in the field, we would recommend the Edge 1030. If looking for something revolutionary, hold off on the upgrade just yet.

Buy Garmin 1030 from Amazon

Out-of-this-World Protein Bars

Over the last 12 months or so, Mars Chocolate launched a range of protein products with the Mars, Snickers and Bounty Protein Bars. But now the confectionary giant have introduced a Milky Way version which we think will be a hit at an RSP of £2.19

If you have a sweet tooth and are a fan of the light whipped nougat flavour of Milky Way? Well look no further for your post-workout treat. This new protein bar contains the great taste of Milky Way with 19g of protein!

Containing 183 calories, Milky Way Protein Bars can be slipped into any gym bag or sports rucksack and with an increasing number of us consuming protein bars, what could be better than enjoying one of the UK’s favourite brands, with added protein?

Sales of protein shakes and bars have soared 27% in the last two years, from £52m to £66m, with one in 10 consumers having consumed a protein bar in the last three months.

Michelle Frost, General Manager for Mars Chocolate Drinks and Treats, said: “We initially launched our Mars and Snickers Protein Bars less than a year ago, and were the first major confectionery brands to offer protein product alternatives in the UK. We have not only seen sales soar through specialist channels, but increasingly with impulse purchasers, who consume protein, but also enjoy the taste of their favourite confectionery brands on the go.

Mars, Snickers, Bounty and Milky Way Protein Bars can be found online at Amazon UK

Muc-Off Launch New Chain (Game Changer)

Muc-Off has finally launched its much-anticipated Nanotube Chain, which has been speculated for a while now. According to Muc-Off it has been proven to offer more than 10 watts efficiency savings (on a Dynometer) against Ceramic Speed’s Shimano Dura Ace UFO Chain over a race distance.

The Nanotube Chain (NTC) is the culmination of over 10 years’ worth of research and development into drive train optimisation. The NTC delivers in all weather conditions unlike traditional wax-based treated chains available in the market,. This is even true in dry environments, where the Muc-Off state the NTC is more durable than wax-based optimised chains, which suffer from a severe performance drop-off after only a very short amount of use.

NTC is on sell now, as well as a ‘top-up’ bottle of Nanotube Lube which was launched at the same time. This lube has been tested to generate power savings within 1-2 watts of the original chain.

 

https://youtu.be/agNS-PlbWYI

 

Running with the Dog

Running with a partner can not only increase your motivation to stick to your training but also adds additional enjoyment to your run.  In the Life Of Tri household, we have the benefit of a four-legged running partner, in our dog Monty.

He is a reluctant runner but does love being outdoors, and you can visibly see the enjoyment when he finally gets going.  The benefit of running with a dog is that they will never cancel a session because of bad weather or other commitments, and never complain if it’s a hill reps session.

Here are our tips for ensuring you run with your pooch safely:

Know you breed – Certain breeds of dog are better suited for distance running than others. Working dogs are built to run long distances while others are not.  Do your research or speak to your vet if in doubt. A list of breeds that make good running partners can be found at dogbreedinfo.com.

Consult your vet – People are advised to consult a doctor before starting an exercise programme and a similar approach should be considered when starting to run with your dog.  Never run with your dog until they are at least a year old, but if in doubt again speak to your vet.

Teach your dog to walk to heel – if your dog can walk to heel the transition to running at your side will be easier and allow for safer running.  This stops the dog from darting from side to side, increasing the risk of tripping for you and others.

Build up slowly – Like anyone starting a new training programme, you should build up slowly with your dog.  Consider a structured approach like the couch to 5km, making adjustments along the way depending on the dog’s ability.  Remember your dog will be used to running around in the park, but these will be short bursts so you will need to build up their endurance.

Ensure your dog does their business first – just like you will need to use the toilet before exercise, so will your dog.  Take them on a 10 min walk first, allowing them to have a sniff around and an explore.  As soon as you start running you want them focused, and this is difficult to do with a full bladder.

Remember your poo bags – because things don’t always go to plan

Use a harness & running lead – We have a preference to use a harness which ensures there is no stress on the dog’s neck.  If you have a reluctant runner to begin with, a harness will allow you to encourage the dog with a slight pull from the body and not the neck.

Have plenty of water breaks – Either carry water with you, or try to arrange a route that has plenty of opportunity to stop for water.  This could be rivers, lakes or even places where you know shops have water outside for dogs.

Consider the temp/weather – remember dogs don’t sweat to regulate their body temperature and if the weather is very hot you will be increasing the risk of them overheating.  Go at cooler times of the day, either early morning or later in the evening.

Enjoy – your furry friend will enjoy it, and it’s an excellent way to combine their exercise and yours.  Just remember to allow them time to explore and use their nose beforehand or on a separate walk.

New Marathon for Wales Announced

After years of speculation, it has been announced there will be a new marathon on the calendar in Wales. In 2016, it was announced that Cardiff would host a marathon in 2017 only to be cancelled a few weeks later because a route could not be agreed with all stakeholders.

However, a new marathon for South Wales will take place in 2018, not in Cardiff, but in neighbouring city Newport.  The marathon will take place in Newport on April 29, 2018, providing the perfect opportunity for runners who have missed out on London Marathon places.

The route, drawn up by double Olympic marathon runner Steve Brace, will start and finish in the Newport Business Improvement District and port operator Associated British Ports has come on board to sponsor the event. The Wales Government and Newport City Council are backing the project as strategic partners.

Entries will once again be capped at 25,000 to maximise the experience for runners and spectators alike, which if it sells out will result in the UK’s second largest half marathon.
The first 3,000 runners to sign up can take advantage of a discounted early bird entry offer, but these spaces are likely to sell out fast.

Early Bird Entry £45
General Entry £49
Affiliated Entry £47
Welsh Athletics Entry £39

Details of how to register can be found on at http://newportwalesmarathon.co.uk/

 

Blog: London Marathon Rejection

It is that time of year again, when the first week of October delivers the highs of running the Cardiff Half Marathon, and the uncertainty of finding out if you have been offered a London Marathon ballot place.

For the past 7 years I have entered the ballot, only to join a club that only runners know about – The London Marathon Rejection Club.

For those that do not know the process, in May, roughly a week after the London Marathon has taken place that year, the public ballot will open for the following year.  The current process involves a ballot being open for 5 days, with the general public being able to put their name forward for the race.  Then in October, a magazine will fall on your doormat indicating one of two messages:

·         Congratulations, you are in

·         Sorry, better luck next time

Each year, we hear on social media or via text messages that fellow runners and club members have started to receive their magazine in the post, and the anticipation and excitement begins.  This year, as a veteran of 7 rejection magazines, I wasn’t holding out much hope, although you do secretly wish for that ‘congratulations’ magazine.  I rushed home on the Monday after seeing Twitter updates from runners all day, only to find an empty mat.  Tuesday followed a similar pattern with only bills greeting me as I opened the door.  Then on Wednesday, I finally received my magazine, and I continue to be part of the exclusive Rejection Club.

The ballot for the 2018 race saw a record 386,050 people enter, which was an increase of 29% from the sign up for the 2017 race (253,930 people).  In previous years, there have been roughly 17,000 ballot places (unsure of the 2018 number presently) so it translates to roughly a 23 in 1 chance of getting a ballot place.  Although it does seems a lot higher than that, considering I hardly know anyone who secured a place this year.

I am fortunate that I get a second chance of a marathon place through our running club’s affiliation to Welsh Athletes.  As part of a small running club in Cardiff (Village Vipers) we have one place each year for members.  So I will wait until our Christmas Party in December where the club place is balloted for all affiliated members who were rejected.

But considering I am a 6 year rejection veteran of that process too, I think I’m better off finding a marathon I am guaranteed to be accepted in.  A new marathon for Wales (in Newport) has just been announced so perhaps I need to consider this instead……………………….

Ironman Wales Spectators Guide

Ironman Wales is nearly upon us and this is a good opportunity to share our experiences of the event, both as a spectator and as an athlete, so those supporting get the most out of their weekend.

Here is a snap shot of a typical spectator’s race day (which mostly consists of eating and drinking, with some supporting). We have also included some information on what Tenby can offer pre/post race day.

How to get the most out of race day

Get up early to watch the IM Wales Swim – situated on North Beach, the athletes meet near transition to walk through the town. Cheered by crowds of supporters, athletes make their way down the winding slopes to the beach. This is a fantastic sight for both athletes and supporters, and not one to be missed by sleeping late. Watch as up to 2000 athletes enter the water jousting for position, before setting off on a two lap course. Then the athletes exit the water, collect their trainers and run up the winding slopes toward the town, clocking an additional 1km to get to transition, IN A WETSUIT.

Relax, briefly, have some breakfast before heading off to support on the course – Tenby has many fine restaurants and cafes that cater extremely well for the Ironman weekend. Cafes in and around Upper Frog Street will happily serve you a breakfast to fuel you through a morning of supporting.

Walk or catch the shuttle bus to Saundersfoot – The walk over to Saundersfoot can take up to an hour (or you can catch the shuttle bus), but it is worth the journey. One of the highlights for both athletes and spectators is the bike climb at St Brides Hill, aka Heartbreak Hill. Resembling a scene from the Tour De France, athletes are encouraged up the hill with supporters inches away. Just remember your cow bells and cardboard motivational signs.

Time for Lunch – Saundersfoot has some excellent pubs but for the ultimate lunch time experience, it has to be fish and chips on the sea front. We recommend Marina Fish Bar.

Walk back towards Tenby, catching the end of the bike and first lap of the run in New Hedges – As you walk back to Tenby you pass New Hedges, where you see riders on their second lap of the bike, and witness the turnaround point for the run course. This is an excellent point to see athletes you are supporting at multiple times.

Venture back to Tenby to watch the run. The run course is 4 laps which take in the town centre. You can see athletes at multiple times if you find a good spot in a beer garden or a window seat in a pub. Perfect recovery for a tired supporter; just don’t forget to have your supper because the night is still young.

Swim Course Map         Run Course Map          Bike Course Map

“You Are An Ironman” – Be sure to go and watch athletes cross the finish line. No doubt you will hear Paul Kaye as one of the announcers because he is a regular at Ironman Wales. Watching athletes finishing the race is a humbling experience, but be warned you will have a tear in your eye at some point. If you manage to stay up until 12am, you will be able to see the last few finishers cross the line, and I guarantee they will have the biggest cheer of the day.

Further info for spectators

Pre and Post race day

Visit the Expo at SixBells Car Park for all your Ironman merchandise needs – Be warned that stocks are limited so there isn’t any guarantees that the T-shirt you saw on Saturday will still be there on Sunday.  Be careful, because it is too easy to get caught up in the Ironman hype and spend a small fortune.

Visit the Beach – Tenby is blessed with excellent beaches so make sure you visit other than on race day. North beach is where the Ironman swim course takes place, but South Beach and Castle Beach are worth a visit too.  South Beach is made up of 2 miles of golden sand so plenty of space to stretch your legs.

Visit the Museum and Art Gallery – Supposedly the oldest museum in Wales, get some R&R pre/post race and take in the views from the picturesque location.

Eat some cockles at the harbour – The harbour offers some of the best local seafood, and a trip to the local fish mongers is a must.

Sample the many eateries and water holes – Tenby is not short of good pubs and restaurants/cafes, just ensure you aren’t hung-over for race day. For pre Ironman food, we suggest The Moorings, who will do an athlete friendly pasta dish the night before race day.

Watch or compete in the Saunderfoot Triathlon – The Saundersfoot Triathlon is a sprint tri the day before Ironman Wales, and ideal for anyone coming down to support. Some crazy folk have even been known to do both this tri and Ironman Wales.  Be warned it is an 8am start!!!!

Support the IronKids events – IRONKIDS is a ‘run only’ event for up to 1,000 children aged 3-14 years, held in Tenby. It’s all about fun and healthy living with each child receiving a medal once they cross the finish line under the iconic IRONMAN finish gantry.  This normally sells out months in advance.

Stay for longer than the weekend – Tenby and the wider Pembrokeshire is a spectacular setting, and there is plenty to do. Local businesses have really benefited from the introduction of Ironman into the area, but facilities and services go so much further than triathlon.

Review: Muc-Off Athlete Performance Range

MUC-OFF ATHLETE PERFORMANCE RANGE

For anyone who takes pride in their triathlon equipment, specifically their bike, you will probably have used or at least be aware of the Muc-Off brand.  Having been around for over 20 years, Muc-Off products ensure that our bikes stay in tip top condition although you have to provide your own ‘elbow grease’.

I will admit as a regular user of a Muc-Off chain pig and degreaser as it is the most effective way to get your bike dirt free after a ride.  Recently I was surprised to find out that Muc-Off have expanded their bike care and protection range to include products for athletes.

The Athlete Performance range consists of shaving products, skincare products, chamois cream and recovery aids.   Aimed at the slightly higher end of the market, the products are well presented in matt black boxes and bottles that do suggest you are getting a touch of luxury (I am a sucker for good packaging).  It’s not just about the marketing though, Muc-Off state this range has been designed based on scientific research and athletes feedback.

The products in the Athlete Performance range concentrate on three stages of training including pre, during and post activity.  Five products from the range were tested over a couple of weeks, these products includes;

  • Chamois Cream
  • Warm Up Cream
  • Amino Explosive Power Cream
  • Massage Oil
  • Recovery Balm

Chamois Cream (Pre Activity)

Chamois Cream is an essential aid for cyclists spending more than a few hours in the saddle.  The chamois cream market is highly competitive, but Muc-Off have produced  a well thought out product.   As well as anti bacterial properties, the cream is enriched with natural Aloe Vera, Witch Hazel, Shea Butter and Sunflower Oil, and contains Provitamins.

Personally I only use chamois cream for the long rides and was impressed when paired with well fitted bib shorts.  There is a tingling sensation when the cream is applied which I thought added to a  fresh feeling.  This is a higher end cream and the cost reflects that, however I did find myself using less than I would with other creams for the same effect.

 

Warm Up Cream (Pre Activity)

Warm up creams are used in pre activity to ‘warm up’ muscles in every sense of the word.  The cream will warm and stimulate your body, ensuring those cold morning rides are that little bit more pleasant.   This cream combines a mix of natural extracts and a warming sensation, which actively ensures you are in optimal condition before you start a training session or competition.  I tested this cream in the summer but can definitely see more benefit for this product in the colder months.  Thankfully there was no burning sensation that I tend to have with other ‘warm up’ products.  I would happily have a bottle of this in my kit bag for the winter months but note it is at the higher end of the price scale.  If a fair weather rider like me, this cream is an effective luxury that may encourage me outside in the cold weather.

Amino Explosive Power Cream (Pre & during Activity)

The science behind this cream suggests it improves the availability of oxygen and nutrients to your muscles, which helps to increase strength and energy. The cream contains Arginine Aminos, which are used to make nitric oxide in the body dilating the blood vessels, and leading to an increased blood flow to the treated muscles.   The benefit of a warm up cream over tablets is that you can target specific muscle groups through direct application.

I am not sure I felt any more explosive with the cream applied to relevant muscles, but I would like to test this product further.  I think in an overall training and race strategy there may be some benefits.  The jury is still deliberating on this cream………….

Massage Oil (Pre & Post Activity)

Designed to relax aching body parts post-workout, this oil is made with natural ingredients like ginger extract to help to ease tension by creating a mild warming sensation, whilst tsubaki oil and arnica extract add an additional luxury.  This is a difficult product to review as a recovery aid because you can’t use without having the massage, so is it the massage or the oil making the difference?  However, the product itself smells wonderful and is easily applied to the skin with lasting greasiness.  The oil can also be added to a warm bath for total body relaxation.

Recovery Balm (Post Activity)

This balm calms, relaxes and rejuvenates your body to help regeneration and boost energy levels using Glutamine, which is the most abundant amino acid in the muscle cells.  Muc –Off state that the formula is designed to speed up natural regeneration processes.

Whether it is the fact I am massaging my muscles more or the actual product working its magic, I am unsure.  I did feel recovery was quicker and had less delayed on-set muscle soreness.  This may be psychological but I believe if something works for you then continue to do it.  With a soothing scent, the balm revives and reconditions whilst providing a gentle cooling sensation.  It will make a good addition to any post activity, especially if you get up and do it all again tomorrow.

Verdict

The Athlete Performance range is definitely seen as a range of more luxury products, with the prices reflecting that.  I was a big fan of the chamois cream and recovery balm but that isn’t to say the other products don’t perform either.  I think the quality is noticeable in some of the products and I will look to use again with these again, especially pre and post extra long runs and rides.

 

MUC-OFF ATHLETE PERFORMANCE RANGE