What I learned

This is an old draft post of a few things I learned during my training for the Syracuse 70.3


Training:

Quitting your job just may be the best thing you can do for your training, it takes a lot of time from your busy life and some things are going to get cut in the process.

I've tried gels of all kinds, but so far blocs are my fav and upset my stomach the least on the run. They are easist to injest while running (least sticky) with minimal water.

A great pre-race meal: Chicken with oil/pasta and some bread. Lots of water and have great sleep 48 hours before race morning.

Drink 16oz per hour on the bike during the race
Eat one gel or fuel replacement every 45 min.

Swim:

Cheap drug store wax ear plugs work the best and really help you not panic in open water.

90 full pull through

Hand enters the water just about ear to top of the head

time in open water is the only way you will learn to swim straight.

butterflies and mixing up your strokes can keep your shoulders loose and increase range of motion for a better and faster freestyle stroke.

Do not warm up in the water on comp day, you will be wet and have to wait around cold. Do some drills and some runs.

Bike:

One leg intervals can improve crank efficiency and teach your legs to push pull.

Baby powder in on the tube will decrease the number of pinch flats you get, so will pumping up the pressure to 90-110 psi

Run past the mount line if its congested and then just hop on.

Run:

Shallow breathing when not recovering is more efficient
That everyone has a different weekly regiment quantity that they can handle and quality is always more important.

Its a good idea to mix it up as well.