Plyometrics for triathlon training

Plyometrics for triathlon training

Whether you race cross triathlon or Ironman, you should be using plyometrics for triathlon training.  A beginner to advanced triathlon training program should include some plyometrics to improve form, economy, and durability, and a functional strength program.

Plyometrics for triathlon training benefits include:

  • Greater durability/injury resistance
  • Eccentric overloading helps with downhill running and agility
  • Improves speed without training sprint work
  • Improves running form and economy (decreases ground contact time)

How plyometrics are beneficial

Continue reading “Plyometrics for triathlon training”

How To Use Swim Cords To Get More Out Of Your Swim Training

I made the following video describing how to incorporate stretch cords into your swim routine.  Many professional triathletes use swim cords as part of their warm up on race day.  This is only one of three ways the cords are beneficial and I outline in the video below how to use swim cords for triathlon training.

use swim cords for triathlon training
Swim cords (or stretch cords) are an effective way to get a good dryland swim specific warmup, improve technique, and build power/strength.

How to use swim cords in your triathlon training:

Continue reading “How To Use Swim Cords To Get More Out Of Your Swim Training”

Racing Triathlons In Australia

Racing Triathlons in Australia

Racing triathlons in Australia is so fun.  This is my fifth visit to the country including two other occasions to race mountain bikes (a World Cup and the World Championships).  On this trip, I raced the 2016 IM 70.3 West Sydney, which saw Annabel Luxford take a convincing win.

The Race

The event is held at the Olympic Rowing Stadium in Penrith where the 2000 Sydney Games were held.  Penrith is a town in the western suburbs of Sydney, Australia near the Blue Mountains.  Highlights of the town include a gorgeous walking trail next to the river, a picturesque park filled with mulberry and jacaranda trees, lots of cafes, an outdoor 50m pool, and a bunch of really cool people. Continue reading “Racing Triathlons In Australia”

Best Lap Swimming Pools in Austin

Best Lap Swimming Pools in Austin

I did a lot of lap swimming in Austin before the Ironman event in October 2016.  After visiting a variety of pools in the city I’ve written a tourist guide for other swimmers and triathletes who find themselves in Austin wanting to know where to swim at the best lap swimming pools in Austin. This is not an exhaustive list but does include some of the highest rated options.

The following list of pools to go lap swim in Austin includes my thoughts on the pros and cons as well as the workout I did when I was there. Continue reading “Best Lap Swimming Pools in Austin”

2016 Ironman Austin 70.3

Racing the Ironman Austin 70.3 Duathlon

I raced back to back race weekends of Ironman Miami and Ironman 70.3 Austin.  Dense fog on the lake in the morning in Austin resulted in a 90 minute delay to the race followed by a swim cancellation.  The race proceeded as a time trial duathlon of a 56 mile bike and 13.1 mile run.

Melanie McQuaid riding Ironman Miami 70.3 bike course
Duathlon is bike plus run ? Wagner Araujo

Continue reading “2016 Ironman Austin 70.3”

2016 Ironman Miami 70.3

2016 Ironman Miami 70.3

I went to the 2016 Ironman Miami 70.3 cautiously optimistic and was satisfied by my result.  I was sixth in a heavy field with a nearly pain-free run for 21 straight kilometers.  For me, this is a huge breakthrough so I am absolutely stoked to know I can finally run the distance.  Now, to get faster!  ?

This race is so fun.  The overall vibe racing with 3000 athletes in downtown Miami in electric.  The strong Latin influence makes the race different.  Many athletes from South and Central America make the trip so it is an international affair.

The race

A variety of things about this race wouldn’t be my first choice including a pancake flat bike course, three hour time change, and very long travel to get there.  Things that turned out to be excellent about this race were the convenience of the hotels downtown to the race site, the incredible organization, and the hordes of fans out cheering.  I absolutely LOVED this race and would go back for sure!

 

2016 Ironman Miami pro women before swim
Figuring out the swim course – you can’t see the strong current from the dock 🙂

Overall execution

Continue reading “2016 Ironman Miami 70.3”

How to choose a triathlon coach

Choosing a triathlon coach

Choosing a triathlon coach is a process similar to a job interview. Finding the right triathlon coach is an important first step in working toward your goals.  If an athlete and a coach are well matched, it is certain that athlete can go on to reach potential.  However, even the greatest athletes and coaches can be mismatched and find their results together aren’t optimal. Knowing what you should ask potential coaches will help you find the right fit.

my mentor houshang amiri
I have learned a lot about coaching and training from Houshang Amiri, a brilliant cycling coach based in Victoria, BC and owner of Pacific Cycling Center.

Questions to ask when looking for a triathlon coach

Continue reading “How to choose a triathlon coach”

Stepping back in the ring at Augusta

I raced my first IM 70.3 event of 2016 at IM 70.3 Augusta in Georgia last weekend.

Like a pop quiz, going to IM 70.3 Augusta could result in four outcomes that answer the question:  Where is my fitness/rehabilitation at right now? They included:

a) A small miracle has happened and I get a podium finish my first race back.

b) I struggle a bit from lack of run fitness but still finish relatively strong, so I know I am ahead of schedule.

c) I struggle a bit more, have a tough day, but finish knowing I am healthy but need more work.

d) I am unable to finish.  DNF.  Not healthy, not healed, not ready.

Ironman race gear at augusta 70.3Ready to race my first race of the season in Augusta. Continue reading “Stepping back in the ring at Augusta”

2016 RBC Granfondo Whistler Recap

RBC Granfondo Whistler event was last weekend.  This was my first experience racing the women’s 122km Giro racing event and it was amazing!

It has been a long time since I have pinned a number to my jersey rather than a race belt.
It has been a long time since I have pinned a number to my jersey rather than a race belt.

The RBC Whistler Granfondo is a 122 km ride from Stanley Park in Vancouver to Whistler Village.  The event started as a community ride and has evolved to include more than 4000 riders and include a sanctioned race with a cool $15,000 going to the men’s and women’s winners.  It is the race to do in September if you are a roadie.   I think it is also beneficial to do if you are a triathlete which is why I was there – lots of fitness to be gained from long road races!

The race winner was Alison Jackson, a member of Canada’s National Cycling Team headed to the World Championships in Qatar later this year. I ended up 11th after a 20 minute time trial effort to get away failed as I am not much of a sprinter.  That is 11th out of 15 in the front pack…LOL.  I even went into the penultimate corner in 3rd so I know where to be I just can’t do the sprinting.  It really isn’t useful in Ironman so I’m very rusty.

Thank you to TOIT Events, Inc. Neil McKinnon for the invite, St. Regis Hotel Vancouver for the amazing stay, and to RBC for sponsoring this amazing community event. Congratulations to Alison Jackson on the win! Thank you to the women’s field for making it a fun and challenging race… great to see Olympians in the field like Jasmin Glaesser and Katka Nash out there adding to a strong field! Thanks to my sponsors – I am almost ready to hit the start line for IRONMAN Augusta

Enjoy the show.

 

Challenge Penticton: A Broken Ankle Test Race

My first “race” after a broken ankle at Challenge Penticton.

I raced Challenge Penticton long course nationals on Sunday.  The date was exactly 20 weeks of recovery from my broken ankle.  Writing all of these words in a post are a reason to celebrate:  racing – Challenge- anniversary- recovery.  I am lucky/happy/stoked/motivated to be where I am at right now as I was first out of the water, first off the bike, and pain-free for the running I completed.

cycling Challenge Penticton triathlon
Flying over the roads in Penticton, BC at Challenge Penticton. Thank you to Powerbar for fueling the trip; Trek, Bontrager, Shimano for offering a ride; Rudy Project for keeping my head and eyes safe and comfortable; Champion System for the comfy clothes; and Cobb Saddles for the comfy seat.

Continue reading “Challenge Penticton: A Broken Ankle Test Race”