What's In YOUR toolbox?

Don't ask me why, but I thought about the toolbox my Dad used to have through his life and consequently my life as well. It never seemed to matter how difficult or obscure the job – he not only had the tool to get it done, but the tool was sharp and in working order.

I am currently in the middle of a training weekend with a group of athletes in Auburn California . Most of the folks in attendance are preparing for a race here on May 21 st known for its challenging terrain and not so tropical snow melt water. As we were riding the bike course today I realized triathletes, like my dad, have a lot of tools in their toolbox. The goal for us is being prepared to use those tools and keeping them sharp when it's time to get the job done. Success here on the Auburn course, and many other courses, involves the ability to use all the tools in your arsenal. Knowing the courses you race on is valuable and fun when preparing for a specific event, provided you take advantage of that knowledge. Since we are out here training and it's fresh in my head, I will make reference to this course and some of the valuable tools these folks need for their event with hopes it provides ideas for you and your events.

Let's discuss some of what items you have in your toolbox, then you can decide whether they are sharp or not. Shall we start with swimming?

Swimming:

Technical skills – the list can go on and on here and is somewhat obvious. Beyond the day to day swim technique and skills we always sharpen, don't forget the tools we need as triathletes such as; open water swimming, sighting, and being comfortable swimming in groups.
In Auburn 's Lake Clementine , one skill you must possess is combating the potential for very cold water. A tool we'll be sharpening later this afternoon is warming up on dry land so our bodies are warm in the wetsuit when we enter the water. Another skill that will come in handy is, knowing ahead of time what to expect when the cold plunge happens.
Equipment? Dust that wetsuit off, make sure it fits and be sure to swim in it a couple times before race day rolls around. Here at Lake Clementine most of the crew will also be wearing neoprene caps in the 55'ish degree water.

Cycling:

Technical Cycling Skills – Most triathletes are good at riding their bike fast in a straight line. Unfortunately, we don't practice our handling and technical skills often enough. The ability to descend confidently, take corners at speed, and accelerate out of corners can save an athlete a couple minutes over a 40k course, more if it's real technical!
Equipment – Though all of our bikes are different there are a few things we should all have in common. Start by making sure you are comfortable on your bike, which allows you to take advantage of your superior fitness. If you are not comfortable riding for long periods of time in aero bars, you may be due for a new bike fit. Once you are comfortable on your bike be sure that it stays in safe working order. Some questions to think of; Does it shift smoothly? Are the wheels true? Is the chain clean and lubed?
On this Auburn course, an athlete will have to have the ability to climb a variety of relentless hills over the first 30 miles of the course. Having the ability to shift smoothly between seated and standing positions on the climbs should allow athletes to use a variety of muscles. The only way to do this effectively is to train the body to adapt during specific training sessions. I have many athletes do hill repeats seated, standing, and using a combination of both. Furthermore, because of the constant and quick changes in terrain, you absolutely must be willing to shift gears a lot and be confident you are not going to throw a chain in the process.

Running:

Shoes – one of the biggest culprits of running injuries is running in the improper shoe or wearing shoes after they are worn out. Take a trip to your trusted running shoe store (or podiatrist) and have them evaluate your foot type and running gait. You can also bring the running shoes you have been training in and compare them to the feel of a new shoe. Keep your feet happy and healthy.
Pacing – Be confident in your pacing and train your race pacing so when the big day comes around it's an automatic response!
Technical Skills? – Out on the Auburn Triathlon course athletes will have to be diversely skilled to run well AND safely. The course in Auburn (part of it is on the Western States Trail) has technical running on narrow trails, descents with rocky trail and some steep uphill and downhill sections! Having the confidence to run these sections smoothly, swiftly and at the proper pace will be a tremendous advantage on race day.

Nutrition / Recovery: I know all of us have the ability to fine tune, or overhaul, this section of the tool box. We train and race hard and we can learn to treat our bodies a little kinder. Shoot for a little more sleep and include cleaner training, racing and recovery fuels to put a sharp edge on this one!

You may see I am a big “stickler” for athletes understanding the terrain they are racing on and being as prepared for that terrain as possible. This preparation should not only be physical but you also have to train mentally for the race course of choice

My goal here was to get you thinking about all the tools we each possess and how we can utilize all of them to create the best triathlon experience possible. (I hope I have done that.) Take an honest look at your skills, evaluate what needs work, and create a plan to improve on them as you prepare for your next event. In the meantime, head out to the garage and crank up the grindstone for sharpening.

Since the season is under way, remember … it's go time!

Cheers,

Dave Latourette