Using Power Meters in Training

Bike power meters (PMs) have been around for a while now and are gradually coming down in price as technology matures and the market evolves, meaning they are accessible to more and more people. Not to be confused with Power Balance Bands, PMs actually do something useful and in all my years of training, racing and now coaching, I rate PMs as the most valuable tool for training and racing that I've ever used.

This article is not aiming to convince you to buy a PM - or which one - but rather to explain how, as a coach, I use PMs and the information they provide for prescribing training, reviewing training (and racing) and planning race strategies for the athletes I coach who have them. Equally, the athletes themselves are able to learn a lot about themselves and how they ride in order to become better athletes. An added bonus of knowing the principles of using PMs is that the same approach applies to running where pace is the equivalent metric to watts.

The starting point for using PMs is actually having a PM, of course, and having some familiarity with using it since your natural inclination when you first use a PM is to view it like a speedo and see how high and how long you can keep your watts up. Remember, use it as a tool and don't be a tool using it!! Once you've got and used a PM, you must buy and read the "bible" book called "Training & Racing with a Power Meter" by Andy Coggan and Hunter Allen...the 2nd edition has a valuable chapter on triathlons. This book explains concepts, terms and more that are essential for effective PM usage.

I've written previously that using a PM to guide training and racing has far replaced HR as a relevant measure of exertion to use for bike training...and similarly using pace during run training. It allows me to prepare periodised training plans where I can guide physical progress via the level of power and nature of sessions scheduled throughout the year. Additionally, a PM provides invaluable feedback in terms of reviewing and evaluating sessions completed, eg, did the athlete execute the session as planned, as well as a means for conducting routine testing to measure progress using a black-and-white measure of watts.

The following are the ways I use PMs in training and racing, which assume the athlete already has some familiarity riding with a PM for a couple of weeks.

Getting Started
The first step is to do a benchmark test, primarily to determine FTP (Functional Threshold Power) and some other metrics. Any testing should be done in a repeatable environment, where the conditions can be replicated the same each time - a velodrome or trainer are often the best options. Perhaps the two most useful testing protocols are either a 20 min TT (Coggan & Hunter) or 2 x 8 min (Carmichael), which can be extrapolated to determine FTP. Alternative testing is a Power Profile test (1min, 4min, 10min) or a MAP step-test although these are not as specific for determining FTP. Whichever approach is used, FTP watts is the outcome number you want (...and analysis of the test session file is also valuable).

Power-Based Sessions
Knowing FTP then allows structured and targeted sessions to be developed. Here's an example of a session for an athlete with FTP of 265w, aimed at VO2 max development:

25min W/U + 5 x 30sec spin efforts
5 x (2min @ 335-345w / 1min easy;)
5min easy spin;
8 x (1min @ 345-355w / 1min easy;)
5min easy spin;
10 x (30sec Hard @ 100rpm / 30sec easy spin)
20-40min W/D

Only two parts of the session had target wattages (5 x 2min and 8 x 1min), which are the key parts of the session. For this athlete it is understood that the warm-up/down and recoveries are done at an easy/moderate pace...however for some athletes wattage guidelines are necessary. The key reps are targeted at 125-130% of FTP (5 x 2min) and 130-135% of FTP (8 x 1min) and since the session is being done on a velodrome it is easy to achieve a steady power level. The 10 x 30sec reps are included without wattage targets to encourage smooth rhythm and technique without the "distraction" of a target, and is a good way to complete what is a very intense session.

For sessions done on a non-flat course, wattage targets are tricky since power fluctuates enormously and the ideal measure of Normalised Power (NP) is (mostly) not available until you download and analyse a session. In these cases average watts is the best alternative, however the athlete needs some experience and understanding to translate this figure into a meaningful and useful measure in this context. This is where analysis and familiarity with wattages by the athlete is a valuable learning out from using a PM.

Here's another example of a session, being an IM prep ride:

1:30hr easy
3 x (40min @ IM watts; 20min @ 1/2IM watts)
30-60min easy

In this case there are no specific wattage numbers, however I'm relying on the athlete - in conjunction with discussions we're previously had about suitable targets - to try different wattage levels. While there's a few models to determine suitable target watts for an IM race pace, ultimately these need to be tried out to see how the athlete copes in somewhat of a simulation training ride...which is key role of pre-IM sessions. Each of these rides, combined with post-ride analysis of the power file help to refine their target for optimal racing and pacing strategy, which are used in conjunction with other feedback measures like perceived exertion, HR, speed, and so on.

In summary, a PM allows you to structure almost any kind of session in order to achieve some objectives from it, throughout an entire periodised year of training.

Session Analysis
Once a session is complete comes the exciting part of downloading the files to a computer and analysing what actually happened. Suffice to say, you need to have an interest in this kind of thing to get the most out of the data...although a good coach will translate it into terms even my mum can understand!! While every session provides valuable information, structured sessions with some kind of focus provide the best information. Races provide the best "real life" analysis of how you ride.

In reviewing a power file you're actually looking at what happened during the ride, seeing things that the naked eye would have missed, which turns into feedback and input into structure for future sessions. For example, feedback to the athlete who did the first listed session included observations like this:

• His avg wattage was perfect for each of the reps, exactly in the target range. Also notable was the evenness of wattage within each rep - often reps like these will start with a spike in power and decrease thereafter. Power during the recovery was not important, only during the reps.
• HR was also consistent, following a typical pattern of reaching a stable ceiling in the second rep and reaching the same ceiling in each subsequent rep.
• The most notable thing from this session was his avg cadence, which went like this (2min reps) 96-96-97-93-90, (1min reps) 91-89-92-91-90-85-83-85. This was a notable drop in cadence which was explained as "Yes the common theme between both the 2 min and 1 min reps is as I tired and after the first few reps, I dug in and changed down a gear because I get more power at a lower cadence by pushing the pedals – the last 2 of the 2mins and the last 3 of the 1mins reps reflect this." In this case because the wattage was the target I wasn't too fussed how he generated that, so this explanation was fine.
• Further analysis using WKO+ software allows me to check the Quadrant Analysis scatter graph, highlighting each rep to see the associated distribution. While efficient cycling is generally in Quadrants III and IV, this session had significant distribution in Quadrants I & II which reflect the high force he was putting through his pedals.

Analysis of the second session includes consideration for altitude (hills) since it was on the open road and the wattages jump around a lot more although smoothing helps to even this out. Analysis from this ride includes things like these:

• Average and Normalised Power during the reps, and how much these vary. Ideal pacing has little variation between these two numbers which is far more efficient than wide peaks and troughs.
• Cadence is also reviewed in terms of consistency, particularly late in reps as fatigue builds.
• Similarly, HR trend as the session proceeds is an important measure of how the athlete was generating the power and the stress the body was under.
• Speed analysis is not so important, since the session is based on wattage targets...although speed can be confidence boost for the athlete to see as they ride.
• Quadrant analysis is more valuable in a session like this since it is a simulation effort and provides good "real life" data compared to controlled velodrome sessions.
• A session of this length allows evaluation of TSS for each rep as well as the overall session.

There's more things you can see by studying power graphs, peak power figures and so on...it takes some practice to know what to look for depending on the nature of the session or race. This analysis tells me how well the athletes are completing – and coping with – the sessions, which then feeds into progression in future sessions. It’s all about ensuring each session has an objective and that you’re getting the most from each session. Power analysis over time also helps in evaluating and managing workload and accumulated fatigue, which are great indicators of form.

Summary
This is just an overview of how power training can be used, and there's some real gurus in taking it to another level of detail. Nonetheless, for my coaching purposes a PM provides a fantastic level of insight and understanding into how athletes train and race, and allow me to use that knowledge to tailor their sessions to plan for and achieve the goals they're after. The same things can also be done with/for running using pace instead of watts. Either way, a PM and knowing how to use it is a wonderful tool in any athletes toolkit, and a huge benefit for the quality of service their coach can provide.

Deep water running

Deep water running (DWR) doesn't get much good press, probably because the people who are mostly talking about it are doing it because they're injured...and grumpy. Sure, it doesn't compare to the satisfaction of "real" running and it is eternally boring, however, DWR can be a effective training session not just during times of injury but also to complement routine (run) training.

This article is mostly about DWR performed in an injury scenario, but I'll also mention how it can used productively as part of on-going training.

When to do DWR
Given that most athletes will only consider DWR when they're injured, you can be comforted in the knowledge that various studies have shown that runners maintain their VO2 max, lactate threshold, and running economy after 4-6 weeks of DWR, as well as maintaining running performance over 5km race distances. So DWR is not a prescription for loss of everything you're trained hard to achieve.

Other benefits of DWR include the following:

* Gives you relief from running on the hard surfaces - it’s excellent for many lower leg ailments.

* Provides workouts while doing running specific movements (you run against resistance of the water).

* Excellent workouts can be completed in under an hour.

* It can help you get to the start - and finish - line of a goal event in best condition given the circumstances. I did DWR for 8 weeks prior to Kona in 2006 and still ran 3:25hr.

However, there are limitations to DWR

* Your legs miss out on the durability of running on the ground, regardless of surface. That is, they become "soft" regardless of how much bike riding you might do.

* You need a pool or some equivalent body of water.

* It’s not as satisfying to some runners because you can’t quantify your mileage.   

* It’s boring, boring, boring. (Not scientific… it’s my opinion.. some people love it)

Also, I find that DWR is most effective where an injury is going to keep you off running for up to about 4-6 weeks, or if you have a big race in a similar time frame. For injuries longer than that I think that preserving your sanity by moderating DWR - and doing other training - is more important than going bonkers spending hours in the pool doing endless DWR. That is, there's a psychological threshold that passes after 3-4 weeks...and breaks after about 6 weeks unless you have specific goal event.

That said, let's look at how to do DWR and the kinds of sessions to complete.

DWR Technique
DWR should be done in a water where you can't touch the bottom, which can mean you only end up using a small section of the deep end of a pool. I believe you really need a floatation belt in order to correctly simulate running technique, or else you spend more energy staying afloat than actual 'running'. Many pools have floatation belts, but it can be worthwhile buying your own so you know it fits well. Once you have one, do it up tight, use vaseline in high friction spots and jump in.

The technique for DWR is much like actual running - hold your body vertically (although a slight forward lean is hard to avoid), hips still/stable so you're working your legs and arms. Move your legs in a circular, running motion, in particular pulling your leg backwards and not just knees up and down. You will move forward - that's OK, but it's not the objective.

Regardless of your running form, your stride rate will be slower during water running due to the increased resistance of moving your legs through water. If you try to simulate land running too closely, your stride rate will be even slower. For that reason, don’t worry if your leg isn’t brought behind the body to the same degree as in running - find a happy compromise with decent form and a reasonable rate of leg turnover.

Doing DWR correctly will really work your hamstrings and glutes if you're doing it properly...loosen them up afterwards with some dynamic stretching.

DWR Training
Now you've got the venue, equipment and technique sorted it's time to focus on actual DWR sessions.

DWR is mostly interval based training with short rests, much like bike trainer / swim sessions. The interval sessions should replicate the objective of the running sessions you're replacing, whether they're speed, max aerobic intervals, threshold, endurance or otherwise.

If the event you're (still) aiming for is long, ie, half/full marathon, then you will need to do some long, steady-state sessions to just maintain endurance to some extent. But even these can be broken into intervals to mix up the session even a little and maintain your sanity. Aim to do as many DWR sessions as running sessions, which may mean you're doing a solid/hard DWR session in place of an easy run...remember that you can always moderate the intensity of intervals, but stick with intervals nonetheless.

When doing DWR sessions, instead of distance go by time and instead of pace go by effort. Your HR won't get as high as during running - about 10% lower for the same oxygen uptake - so you will feel that you are working harder than during running.

For the interval sessions I've found up to 3 (or 4) min reps are the longest I could sustain a high effort level before going 'cuckoo'. 1-2min reps are great with 15-30sec recovery...just gentle leg turn-over. Keep the work:rest ration high, about 4-8:1

Here's an example of a session:

10min Warm-Up

Main Set, Ladder - 2-3 x (1min Hard / 15sec Easy;  2min Hard / 15sec Easy;  3min Hard / 30sec Easy; 4min Hard / 30 Easy;  3min Hard / 30sec Easy;  2min Hard / 15sec Easy;  1min Hard / 15sec Easy)

Sprint Set - 4-5 x (30sec Max / 15sec Easy;  60sec Max / 15sec Easy)

3-5min Warm-Down

This is a pretty damn hard session, but you get the idea about the nature of the session. Use some imagination to think of variations for training sets.

Some important training you should also do while you're off running is/are a range of simple exercises to maintain at least some strength in your legs, eg, single-leg squats, lunges, calf raises, and so on. These are in the theme of general strength and conditioning for running, but increase in importance when you can't run.

You can use DWR as part of on-going routine training in the following ways:

* To replace some high intensity sessions,

* To include additional high intensity training without adding stress to your legs.

* As recovery sessions.
Essentially, you are using DWR to manage the stress on your legs while still completing your planned key sessions.

So while not an perfect replacement for running, DWR is the best option for when you can't run to help maintain some fitness until you're back on track...or to complement your existing training. Look after those legs/feet...they're your 'weapons'!!

The fall of US triathlon...

Note - I was asked to write the following article for www.firstoffthebike.com and was an interesting topic to consider...


What's happened to US triathlon performances? USA Triathlon has huge membership, there's a gazillion races across the country, the world's best athletes are based there, it's the hub of triathlon technology, WTC call the US home, and even Slowtwitch is American...so why is that in recent times US triathletes can't win a world title? Or even get close to winning?

This might seem like a harsh assessment, but often the truth hurts...while here in Australia we're feeling rather smug after Aussies won the men's AND women's races in Kona this year. Take that, USA!!

The triathlon world does owe the US a huge thanks, first for inventing the sport - first held as a swim/bike/run "triathlon" event at Mission Bay, San Diego on September 25, 1974 - then for the legendary accomplishments of Julie Moss, Dave Scott, Mark Allen and others like them who created an aura about the sport that attracted thousands, if not millions more people to participate. The early, "good old days" are still talked about today and although the sport has evolved their exploits - and results - have set the standard for US triathletes of today to aspire to.

Yet in recent years none have won any of the "big 3" titles of ITU (& Olympics), 70.3 and Ironman. It seems that even home ground advantage of 70.3 and Ironman World Championships isn't helping. The poor folks on Slowtwitch are going to choke on their Wheeties as they read this...

So what's gone wrong? While I'm a Pacific Ocean away from USA, let me consider a few aspects and ponder why they haven't won a world title recently...

Population - 310 million people is a lot of people from where a triathlon champion can come from. Sure the US reportedly has the highest obesity rate in the world (closely followed by Australia, I might note), but that still leaves a lot of people who are fit, active and who are members of USA Triathlon (130,000). So it's not for lack of numbers US isn't succeeding...just look at New Zealand with about 1% of the US population.

Geography/Climate - USA is a big country, covering a very wide geography and wide climate conditions from Hawaii to Alaska, from Death Valley to the Rocky Mountains. Boulder is a mecca for the world's triathletes to converge on for it's ideal training environment, and it's only one of a number of places along with San Diego, Bend, Lake Tahoe that even I know of as popular training locations. So it's not for lack of training opportunities US isn't succeeding.

Genetics - If this was a story about long distance running the easy cop-out is to say that East Africans have some kind of genetic-based biomechanical advantage (whatever that is). The same cannot be said in triathlons (except for lack of opportunity, based on socio economic factors - see next point) as history is showing there is no dominant race of athletes in triathlons. Champions have come from all parts of the world. So it's not for genetic disadvantage US isn't succeeding.

Socio Economic - Triathlon participation is defined by people who can afford it; it's not a cheap sport...otherwise it might be dominated by Africans (can you imagine that!!). USA is the biggest economy in the world, is an advanced, developed country of opportunity. So even though there are many people in poverty, there's more people who are not and amongst those a significant number who have the disposable income to event get started. And once they do, the size of the economy and participation base is enough to ensure they continue on and have support and opportunity to do so. So it's not for poor socio economic standing US isn't succeeding.

National Body - USA Triathlon is the governing body, and their web-site promotes a 130,000 membership base. On the elite level, USA Triathlon is responsible for the selection and training of teams to represent the United States in international competition. So by extension it would be fair to say that USA Triathlon is well supported, resourced, and capable of developing world champion athletes...as they have in the (distant) past. So it's not for a weak national body US isn't succeeding.

Race Opportunities - Along with Europe, the USA is where aspiring triathletes head to develop their abilities in any of a huge number of races against world-class fields. For many athletes this is their career (albeit briefly for some) and a stint in USA can make or break them. The USA features draft-legal events, non-drafting, multiple 70.3 and full IMs, plus races in all kinds of venues and locations. If you're an athlete looking for hot competition, USA is the pace to go. So it's not for a lack of racing opportunities US isn't succeeding.

Technology - It's widely acknowledged that USA is a world leader in technology in many fields. After all, the Americans were the first country to put a man on the moon!!! This filters down to triathlon technology mainly via bikes, but also in the area of training equipment, sports science facilities, and more. An off-shoot includes coaching knowledge and expertise, where often the best coaches are attracted for financial reasons which just builds the pool of coaching talent available, with access to quality information to help them. So it's not for a lack of technology US isn't succeeding.

Cultural - Here in Australia we see Americans as not lacking in confidence, and loudly and proudly celebrating success in many endeavours. USA is usually at/near the top of the medal winning table at any world championship in swimming and athletics (to name just two relevant sports), and have had great success in cycling in recent years. As they say, success breeds success and this often spins off from one sport to another. So it's not for a lack of a success culture US isn't succeeding.

I'm not sure what other aspects of triathlon to consider where USA is often at an advantage, let alone a disadvantage, in their quest to win world championships. Maybe it's just a generational phase and in 10 years time the story will be different. If the Slowtwitch readers are still tuned in they might make comment. But as it is right now the power base in triathlon is spread far and wide, which does is not including US triathletes.

Back in the race game!!

I did a race on the weekend. Normally that would be a common scenario, and in the past I've made a habit of doing at least one event per month...of some nature or form. Racing frequently is good to maintain familiarity with the competition arena and the routine, nerves, tactics, performance and more. A better racer will often beat a better athlete because they know how to perform when it counts. Anyway, this is getting a little off the main topic.

You see, this was my first race since Sunday 2nd May, about 5.5 months ago, which means it was breaking a drought similar to the recent drought breaking rains across Victoria. And the reason is that it's worthy of a blog post is that in that time, of course, I've had achilles surgery and this race involved running...albeit only a small distance. It was, in fact, a swimming race, but a race is a race and that was the exciting bit.

The 2XU open water swim race was part of the Shepparton Half Ironman weekend of events, held on the Saturday afternoon to expand the range of participants in this weekend of triathlon racing. The course was 1500m in the main Kialla lake, from a deep water start around the island, back to the start, round the island again, emerging at a little beach before the "clutch" part of the race, a 200m run to the finish line. Short, fast, intense...and a race!!!

I did this same event last year, when the field was much smaller and managed to come second in the masters category of 35+...and thought it a shame there was no veteran category recognising my actual 40+ age!!! But they were the rules and nevertheless I was back for more this year, although my swim form in training has been lagging a lot under the weight (literally) of the gym work I've been doing as part of achilles re-hab. I was swimming more like a brick than a fish.

Anyway, I was excited just by what this race represented in my return to fitness and racing and lined up in the deep water feeling excited to be in the heat of things again. It felt like a reuniting with an old friend, where the first moments include some tentativeness and awkwardness, but ultimately the familiarity wins over and it's like you were never parted...and then the starting hooter went.

Sparing the details of the actual swim...except to note the part I went off course towards some buoys that were not actually part of the course...I swam true to recent form and slogged it around the swim course in anticipation of the beach and the running segment...I was quite pretty sure my achilles would be OK, but you never know. In the end it was all OK. Perhaps a fraction stiff, and feeling awkward running in a wetsuit anyway, I crossed the line with my heart pumping in my mouth and pleased to actually run under a finish arch again. Back in the race game!!!

The achilles has been going really well recently. I've been back in to running (plus walking) for about 8 weeks and up to doing 15 min run blocks separated by 1 min of walking, this week covering 11 km per session x 4 per week. While the achilles has been great, my calf has been the thing holding me back due to the loss of strength and function during the time post surgery, but that is improving all the time...as is my overall fitness. It's a long road back, but gee it's good to be running again. Sometime soon I hope to do an actual running race!!

Road tripping

Two weeks ago Ms A and I did a road trip during the Melbourne Cup weekend, taking Monday off work to give us 4 days to get away. We'd planned it for a while and even the forecast of awful weather didn't deter us and our plans to pitch a tent and camp for two of the three nights away - the tent performed remarkably well. Being previously untested in (very) wet weather it came through with top marks.

We headed off on Saturday after a brief coffee with my brother (Andrew) and his wife (Jennifer) who were visiting from Perth to take up tickets to the Emirates marquee on Derby Day...the weather wouldn't touch them in there!! It started raining just out of Melbourne, and poured heavily along the road to Geelong but eased off a little by the time we got to Anglesea to visit my younger brother (Sam), his wife (Kate) and 6 month old son (Tom). This was a really nice stopover for lunch, but we seen hit the road onwards to Apollo Bay...still raining.

We stayed in Marengo, about 2km beyond Apollo Bay and pitched the tent in light rain - nothing too dramatic - and decided to walk to the Apollo Bay pub along the beach with only our rain coats and an umbrella to protect us. It wasn't enough. After a nice dinner it was pouring again for the return hike, and windy, so we got soaked but soon dried as we tucked up into our sleeping bags listening to the wind and rain outside...hoping it would stay outside.

Sunday dawned wet and got wetter. Packing up a wet tent sucks, but we did and headed through the Otways towards the 12 Apostles where the rain finally seemed to be stopped after 24 hours non-stop. The coastline was rugged, windswept and with a huge, rough ocean pounding in - it was spectacular including some small waterfalls spilling over the edge...and literally being blown backwards by the strong winds. This was raw weather blowing in off Bass Strait.

Further along we stopped briefly in Port Campbell, and then made our way to Port Fairy where my family had spent many summer holidays when I was young - a lot of great memories associated with the place. It was great to re-visit it and show Ms A some of the best parts of it, including a walk around Griffith Island where the wind was still blowing but the rain had mostly passed. The day finished up with a drive into Hamilton to stay with my sister (Anna), partner (Dale) and two (of four) kids (Billy & Tyler). Great to visit them.

Monday weather was far more positive and we headed off for the Grampians, planning some good walks while there. Throughout the trip everything was so green, with long green grass and full dams everywhere. The Grampians were alive with flowers, streams and moisture in the air...a nice change from what has been parched and dry bush for many years.

We first stopped to climb Mt Abrupt at the south end of the ranges, which gave magnificent views in all directions - a great walk - and a little further on we drove up to the Mt William car park and walked the final 2km to the summit - the highest point in the Grampians. I love being on the highest point of anything, and this was no different and the clouds broke up enough for some wonderful views. The Halls Gap caravan park would be our home that night, amongst the many campervans, caravans, tents and more, not to mention some nice cooking smells!!

Our final day - or morning before we drove back - saw us drive to the Wonderland car park and walk to the Pinnacle, a rock formation that juts out high above Halls Gap - more great views and fabulous walk through a small canyon on the way up. The McKenzie Falls, a little further away, had a lot of water coming over them and were a spectacular finish to our trip. It's a long drive back to Melbourne which we broke by stopping in Ballarat...again another place where I spent a lot time growing up.

It was a great trip. Here's some photos...

The 12 Apostles with a strong wind and rain blowing in. The waterfall looked great.

Port Fairy surf beach, sans sand, looking towards the old sailing beach - the view is the same as I remember...

Port Fairy wharf, with no quite as many fishing boats as I remember but still very pretty.

Port Fairy lighthouse on Griffith Island, looking through the front fence which used to surround the lighthouse keeper's house...which is no longer there.

Port Fairy lighthouse again...it's seen a LOT of weather in it's time. Operates automatically these days.

View from Mt Abrupt with some clouds just about to obscure the view.

The magnificent view northwards from Mt Abrupt along the Grampians range.

View from Mt William through some passing cloud.

Rock formation on the walk up to the Pinnacle.

The Grand Canyon of the Grampians - quite spectacular, which you walk along the bottom of.

From the Pinnacle, seeing a full rainbow from a passing shower of rain...quite unique.

View from the Pinnacle looking southwards over Lake Bellfield.

Not sure what this is called, but quite spectacular.

Burnt tree stump from fires in Jan 2006. Many trees have regrown but a lot of black tree trunks can be seen.

Ms A and me at McKenzie falls.

How to transition

There's good reason why the transition is referred to as the fourth event in triathlons. The shorter the race the more important it is, while in longer races a good transition sets you into a good mental state which flows through to the remainder of your race. Either way, transitions are important...and if you want another example look to the ITU World Championship Series where athletes receive a 15 second stop/start penalty for transition transgressions as simple as not putting their gear into their allocated container.

The wonderful thing about transitions is how simple they are, and how easy it is to be good at them and get the jump on your competitors in a race. Let's look at the mechanics and practice of getting in and out of T1 and T2 as quickly as possible.

Pre-Race

Every triathlon (and multi-sport race) includes transitions so there's no excuse for not being prepared, which means there's also no excuse for not practising them during training!! While the layout of each race transition area will be different, the steps of changing from swim-to-bike and bike-to-run are the same...so make time to go through the fundamentals in training. If you have a group of training partners it's a great way to fire up your competitive juices during your mock transition practice...bragging rights carry a lot of weight amongst friends!!

To practice transitions you need an open space on a surface you can comfortably run on in bare feet, plus somewhere to lean your bike(s) - mostly you'll practice T1 without doing a swim beforehand, just running as if you came out of the swim. There's a few ways you can set up your practice transition layout but be sure to make it even/equal for each person you're practising with. Define a mount and dismount line and get ready to go.

For T1 you want to practice running to your bike, putting your helmet on, un-racking and running off with you bike, crossing the mount line, getting on your bike, putting your feet into your bike shoes. For T2 it's kind-of the opposite - taking feet out of bike shoes, dismounting from your bike, pushing your bike to your transition location, racking your bike, taking your helmet off, putting running shoes on and going. A pretty simple, mechanical process!!

Technique

Decide if you're going to push your bike holding onto the handlebars / headstem or the seat - the former offers greater control but can be a little clumsy and hinder the speed you can run at. The latter looks cooler!!

Both T1 and T2 assume your bike shoes are already / remain clipped into the pedals - the trick is to work out the best way of slipping your feet into/out them while you're moving. Some people use elastic bands to hold the shoes / crank in a horizontal position by tying it to the frame with the elastic band (which breaks once you're riding). Getting on the bike can be done by "superman" leap onto your bike seat or a more conservative step over - find a way that most suits you with the common theme being to do it as quickly as possible.

Getting off the bike is best done by swinging, say, your right leg over the seat so you're kind of "side-saddle" and only have weight on your left foot on top of your left bike shoe while holding onto the handlebars. Then you're ready to step down onto the ground when you reach the dismount line.

A tip to help with running shoes is to use elastic laces. Be careful not to tighten the laces too tightly, even though they're elastic, and you might find that simple elastic tape from a haberdashery shop provides more flexibility than the commercial elastic laces which can tend to lack elasticity!! In setting up your shoes pull the tongue up and out as far as possible to leave a big, wide opening to quickly slip your feet into. You could also stitch the tongue to the upper of the shoe so it doesn't slide down inside your shoe.

Read below for some more specific tips on T1 and T2 in a race situation, but the skills of mounting/dismount your bike and putting feet in/out of bike shoes are the basic skills you want to master before the race.

Race Morning

Your race morning routine should go beyond just setting up your bike, helmet, shoes, etc. In order to get through T1 and T2 quickly you need to spend some time familiarising yourself with the layout of the transition, and your route through it. Here's some things to be sure you've covered and remember:

* Your bike location - what rack number, what side of the rack, how far along, what landmarks are adjacent (eg, trees, poles, dirt / grass patches, etc), other bikes around yours? Remember that in the race you'll be in a hurry so identify simple things you can rely on when your adrenalin is pumping.

* T1 route - walk the route you take from the Swim Exit to your bike position, then from your bike position to Bike Exit. Use this to confirm the way you'll identify your bike location, as above. Be sure of the rules you must abide by.

* T2 route - walk the route from Bike Entry to your rack position, then from your rack position to Run Exit. Same principles as for T1 route confirmation.

* Racking your bike - decide between using handlebars or nose of the seat to hang your bike on the rack. Each has pros and cons, but you need to be familiar with your method. Keep in mind the space required by each method to manoeuvre your bike between bike racks.

* Gear layout - think through T1 and T2, and what gear you need in each. For T1 you need your helmet in an easy to get location (on handlebars is best) and consider hooking your sunglasses on your bike to put on once you're riding rather than wasting time with them in T1. For T2 gear you need to place your shoes (and other run gear) for quick access, so you don't need to reach too far for them. A distinctive colour towel underneath can help to identify your rack position.

* Wetsuit - to help with pulling wetsuit off, try these two tips. 1. Apply baby oil to your lower arms and legs before you put your wetsuit on - this will help it slide off quickly. (But wipe your hands down before handling your goggles!!). 2. Cut 5 cm or so off the leg of your wetsuit so it doesn't get stuck on your ankles/feet when you take it off.

T1

So now you've set yourself up, you know where your bike is, your route through transition, and you practised transition skills during training. Here's how to execute a quick T1 (swim-to-bike) transition:

* Think ahead to what you need to do, what the expected congestion will be like and the process you worked out pre-race and that morning. Nothing helps race performance (incl transitions) like thinking ahead and being prepared.

* As you emerge from the water and start running, prop your goggles on your forehead - nothing more!! Unzip your wetsuit as you run and pull it as far down as you can without hindering your running. THEN take your goggles and cap off and carry them.

* Focus on the route to your bike position - concentrate so you don't miss it!! Drop your cap & goggles, pull your wetsuit right down and then over your feet by alternately stomping up and down - ideally it will come straight off without having to bend over to pull it off the last part.

* Put your helmet on BEFORE you even touch your bike. Unrack your bike, run out the correct route to the bike exit and over/past the mount line.

* In getting on your bike be conscious of the other people around you, the space you have available and how wobbly others look who might wobble into your path. Mount and pedal off with your feet on top of your shoes, and build up some speed before putting your feet inside your shoes - this might take up to a km or so.

T2

Your swim and bike went well, including a great T1 and now you're nearing the end of the bike. Here's how to execute a quick T2 (bike-to-run) transition:

* As with T1, think ahead for what's coming up. Be prepared.

* In the last 500m or so unstrap and remove each foot from the bike shoes and finish the ride with them on top of the shoes.

* Judge your speed as you approach the dismount line, and prepare to get off your bike as you move into a "side-saddle" position to step onto the ground.

* As you step onto the ground be sure you don't also clip your bike shoe off the pedal at the same time!!

* Concentrate as you locate your bike rack position, rack your bike, put your shoes on (& grab other run gear - cap, etc), THEN take your helmet off as the final task.

* Watch for other competitors as you run out of transition via the correct route to the Run Exit.

So there it is. A simple mechanical process where the most effort is in preparation and planning, and the execution is just going through the sequential steps all the while being conscious of fellow competitors. A good transition is easy to do...and unfortunately so is a bad transition. So make some effort to be sure your fourth leg of the triathlon is the best it can be.

Oh no...Movember!!

This is a scary and frightening story. I'm turning into a 70's cricketer... a sugar daddy... a po*n star... a dag... a Magnum PI... or any of a number of other caricatures. See I'm doing Movember, despite my better judgement and previous amusement at those folks who think a bit of upper lip hair is a great way to change the world. Because actually it is, in the name of men's health...not the magazine but the issue of men's health...in the name of Beyond Blue and the Prostate Cancer Foundation of Australia.

It was a moment of weakness - and discussion around my brother's new "flavour saver" - that lead me to commence the fine art of manicuring my face, being careful in the first few days to mark out the desired shape (think Chopper Read style, but me with ears), and watching the strange looks of friends and colleagues who were wondering what was happening on my top lip. But a week into the process and there is now something clearly going on and my fair whiskers are clear to see...not to mention the annoyance of feeling part primitive animal...

But despite my somewhat non-hirsute genes, I've now got more hair on my lip than on top of my head...and there's still 3 weeks of growing to go. I don't know why people do this voluntarily, but perhaps I'll grow fond of it, give my mo a name and keep it...but right now I'm thinking not...although a couple of people think it actually suits me. Maybe I do have a movie career ahead of me...

Nonetheless, I'm doing this in the name of charity and this message is to ask you to vote with your donation about whether I should keep this thing...and maybe suggest a style and/or name for it. So if you like it...donate. And if you don't like it...donate more. I can't offer you any prize other than maybe to grant me the pleasure of cutting this growth off on 1st December...or maybe not.

Also, if you can think of any practical use for a mo please let me know. So far it has proved useful for scratching my hand...by simply rubbing my top lip. I'm yet to catch a cold and see if it catches the snot from a runny nose, but it certainly feels weird when swimming.

I'm not going to post a picture of my mo just yet, only an artists impression so you get the idea of what I'm doing (except my mo isn't black like that). If you really want to see it, then track me down...

BTW...here's a link to make a donation via. http://au.movember.com/mospace/1136826  Thanks.

Campbell "Chop Chop" Maffett

How accurate is your Garmin GPS watch?

I've found that my Garmin 310XT measures about 200m or so long every 10km on known accurate courses, that is, about 98% accurate. Here's some more information...

A GPS measurement is often not nearly as accurate as a wheel measured course. The normal wrist-held or recreational devices are accurate to anywhere from 3 meters to 10 meters 95% of the time causing them to often report longer distances on an accurate measured course. There are many other issues that prevent a GPS measurement to be as accurate.

There is a tremendous amount of information on the web related to GPS accuracy and very long descriptive accuracy statements made by different manufacturers. One would think that with all the technology of satellites and computers and software algorithms that the GPS is far more accurate than the old fashioned bike measurement method. Think again.

A little background: To determine an object's location, the GPS system must receive a radio signal from at least three satellites, preferably four.. Since each satellite emits a unique signal, the receiver can then match the signal to the satellite and its orbital position. This is called triangulation. Distance from the receiver is then calculated (for each satellite), and from that data, the receiver accurately calculates its geographic position.

What affects the accuracy of a GPS?
GPS accuracy is affected by a number of factors, including satellite positions, noise in the radio signal, atmospheric conditions, and natural barriers to the signal. Noise can create an error between 1 to 10 meters and results from static or interference from something near the receiver or something on the same frequency. Objects such a mountains or buildings between the satellite and the receiver can also produce error, sometimes up to 30 meters. The most accurate determination of position occurs when the satellite and receiver have a clear view of each other and no other objects interfere.

Obviously, mountains and clouds cannot be controlled or moved, nor can interference and blockage from buildings always be prevented. These factors then, will affect GPS accuracy. To overcome or get around these factors, other technology, AGPS, DGPS, and WAAS, has been developed to aid in determining an accurate location. The net result can be best described by a study by Michael D. Londe PHD summary below.

"It could be conservatively stated that at best these types of receivers are accurate to 8m to 10 m at 95% confidence. This set of tests has concentrated on Garmin recreational receivers. Tests that have been run on other brands of recreational receivers have yielded similar results."

Your GPS is a great tool for workouts, for figuring out approximately where you are in a race and for elevation and pacing charts.

"So, whereas the phenomenon of GPS technology has added some unique, valuable and fun aspects to running, and races, they are not as accurate at measuring a course as the standard wheel measuring method,  especially when the course has lots of turns." Dave McGillivray (Boston Marathon Race Director)

Runners just run....race and have fun. Stop checking your GPS every 200m!!!

Having said that, I've found the two best ways to use a GPS watch:

* For a measure of distance run (as per accuracy described above),

* Using the lap average pace, to tell you how fast you're running averaged out over the distance of the current lap you're timing, eg, set auto-lap to 1km.

Metabolic vs. Structural training

This is not a reference to a type of training, but more so the outcome/result of training over time. The point is simply that an athlete gains aerobic fitness (or even anaerobic fitness/tolerance) quicker than their structure – their bones, muscles, tendons and ligaments – can handle that fitness. For this reason I’m increasingly an advocate of a lot of non-running work for distance runners so that they can tolerate more fast running.

Our run group does a session each Monday night with exactly this focus - we do a range of drills and core strength exercises.

Metabolic changes occur faster than structural changes…and that’s usually why you get hurt. You’re fit and you can hammer out a hard session, but your shin muscle (posterior tibialis) can’t handle the stress and soon the inside of your “shin” is sore. Or your glute muscles are weak and your IT band tightens during the run and in the later days you can’t run because of your IT band. You get the picture. For some reason you can gain the fitness to run a solid 5km, 10km or 15km effort before your body is ready for it if all you do to train your body is run. Yes you can foam roll and yes you can get on a message table weekly, but I still think athletes need to do a lot of work to get strong to be able to withstand both the training paces and volumes and the race paces that athlete dreams of running.

So develop or continue a good exercise routine on a regular basis at home, in the park or in the gym – get help if you need ideas and suggestions. They will build your durability and resilience beyond what just running will do alone. It’s time well spent.

Shepparton Half Ironman Race Tips

The Shepparton Half Ironman has kicked off the Victorian triathlon season for more than a decade, and during that time the list of winners includes many of the best triathletes in Victoria – and Australia – for good reason. It has a fantastic atmosphere from this club organised event (the only such 1/2IM in Australia), well run, honest course, great setting, hot competition and more. Anyone who’s anyone in Victoria heads up for the race, or the supporting Hexman plus swim race and kids event on Saturday. Not quite the Woodstock of triathlons, but you get the idea!!

I’ve done the race 5 times, plus as a team runner, experiencing conditions from rain, thunder and lightening to 40 degrees and bushfire smoke haze…yep, Shep has server them all up, plus more. Here’s some tips from my experience…many of which come under the banner of just general triathlon race tips. Race hard, smart and well, and see you on the Kialla Lakes shore!!

The Course
It’s a time tested course over 12-13 years, and is a very honest test for each athlete.

Swim

• The water is cool and muddy, but the quality is otherwise OK.
• Decide on your position at start, and your line to the first buoy.
• Use the lake bank for sighting as you swim parallel to it, plus buoys along the course.
• Be prepared to be passing slower swimmers…and to be passed by faster swimmers.

Bike

• The road surface is coarse but improves each year. Times recorded in recent years suggest it's not slow.
• Be careful on the corners - not all are high-speed!!
• It's usually windy, and there's little shelter - SW wind is the worst. Be prepared for it.
• The bike course is booooorinnnnng, especially since you do 3 laps. But use this to help your pacing.
• It will be crowded with many times where you'll be caught in a drafting / blocking situation. Know the rules and know how to avoid this.
• Sunburn is almost guaranteed, and is a preventable performance inhibitor.
• There's only one aid station on the bike, so plan ahead.
• Use a disk wheel and aero helmet (or either) if you can.

Run

• It's a mix of sunny and shaded and is an interesting course with variety.
• The suspension bridge has been improved and no longer provides the "fun" it used to!!
• The path is narrow on the out-and-back section, so be prepared to step off it to avoid collision.
• The path surface is good but with some unevenness - undulations / steps / gutters / etc - so maintain your concentration.
• There's six aid stations per lap.

Race day intensities and tips
The swim sets up your race. The bike establishes it. The run makes it.
Plan to control the controllables to have a good race - see earlier article "How to Race".

Swim

• Time the start by checking on your watch when the first wave starts, and know at what stagger your wave starts, ie, 3 mins later.
• Start strongly to establish position / space, but settle into a rhythm ASAP.
• Concentrate to swim on someone's feet - you need to check your position on their feet every 3-4 strokes.
• Avoid running into people - no one likes it. Don't lash out, just keep calm, move away from the other swimmer and keep going.
• Pacing - strong but relaxed

T1

• Know where your bike is – use landmarks / towel / number on bike / etc.
• Keep it simple and think logically the things you need to do to go from swim to bike, eg, number under wetsuit, nutrition already in back pocket, etc.
• Pre-load bike with required gear / nutrition / etc.
• Decide before if you'll wear socks on the bike leg.

Bike

• Aim for even pacing/time on each lap - "The ride is for show. The run is for dough."
• Your perceived exertion on the bike will feel like - easy lap / medium lap / solid-hard lap. You should never feel like you're struggling on the bike.
• Put all your race nutrition, eg, gels, into a single bidon and dilute it with water for bike leg. Then swap in/out a second bidon from aid stations.
• Avoid drafting / blocking situations.
• In case of technical / drafting issue...don't panic. Deal with it and resume. Don't try to make up.
• Remember nutrition strategy, and to sip from nutrition bidon at regular intervals.
• Wear sunglasses to protect your eyes.
• Aero, aero, aero. The Shepparton course rewards those who are most aero.
• Don't litter...which is not necessary if you have all your nutrition in one bidon on your bike!!

T2

• Know where your transition spot is – use landmarks / towel / shoe colour / etc.
• Keep it simple.
• Prepare run gear required nutrition before so it's quick & easy to pick-up and go.
• Recommend to wear socks for the run - blisters are easily avoided.
• Remember sunscreen, cap / visor.

Run

• Aim for an even paced effort, but accept that you will slow down.
• Maintain form - be TUF (Technique Under Fatigue).
• Concentrate on the running process/form to develop the rhythm you want to achieve in the race.
• Maintain cadence even as stride length decreases. Keep ticking your legs over.
• Expect that you will get tired - don't succumb to it. Keep your chin, shoulders back, run tall.
• Apply more sunscreen if you feel yourself burning.
• You don't cool down by drinking more. Mostly from evaporation from skin.
• Enjoy the atmosphere on each lap, and support fellow competitors.
• Thank the race staff and volunteers!!