Tri-Maine Series - Training & Preparation

Iron Bear Triathlon/Duathlon

The Ironbear Tri/Duathlon is the first multisport event of the year and the first of five races in the Tri-Maine Series in 2007. The race begins at 9 a.m., Saturday, May 8, at Farley Field House on the Bowdoin campus.

The Iron Bear consistently sells out hundreds of entries in a matter of hours, making it one of the most popular races in New England. The hardest part about the race is getting in! And indeed, the Iron Bear sold out this year in record time.

The Ironbear Triathlon is a sprint distance multi-sport event that will include a 525-yard swim (21 lengths in Greason Pool), an 11-mile bike ride (along the country roads of Brunswick), and a 3.1-mile run (around the Pickard Fields, an off-road loop that takes athletes through the woods and across large open areas with mostly grass and dirt terrain).

Ironbear will also feature a simultaneous duathlon, which will substitute a 2-mile run for the swim.

With registration consistently over 400 athletes, the Irobnear is the premier early season event. A portion of the proceeds are given to the Bowdoin College Common Good Grant Program, which supports a number of local charities in the Brunswick area.

For more information, visit Tri-Maine.com.

Avoiding Neck and Shoulder Pain on the Bike

By Scott Marr, M.D.
Many cyclists complain of neck and shoulder pain while on the bike. While common, these injuries can be easily avoided.

Cyclists need to make sure that the neck, shoulders and arms are conditioned to withstand long intervals in the same position. Bike riders are encouraged to avoid locking elbows, extending the neck by riding for long periods of time in the handle bar drops or aero bars (tough for a triathlete, I know), and changing positions frequently to avoid gradual, but painful injuries.

If you are experiencing discomfort in your shoulders, back, neck or anywhere else, it’s probably a good idea to have someone look at you and your bike and make sure the two of you are a good fit. Neck and shoulder pain is often caused by an extended reach, so it's a good idea to have your position on the bike evaluated and optimized.

Whether you’re riding a brand new bike or you have just made some minor adjustments to your ride over the winter, it’s important that the frame, seat position and pedals all match your individual body mechanics. Because of the repetitive nature of the sport, it’s easy for minor discomfort to escalate into something more serious.

While any good bike shop will help you find a bike that fits your riding style, budget and body size, there are also specialists in Southern Maine that make additional adjustments (for a price) that can help you maximize your cycling efficiency and overall comfort. The more miles you plan to put on your bike this season, the more these specialized services may make sense to you. At OAPT, Tim Davoren at OAPT offers a comprehensive bike fit assessment from a physical therapist's point of view.

By taking precise, often laser guided measurements and calculating ideal bike-to-body ratios, these experts can almost guarantee that you’ll get more out of your riding experience.

Dr. Marr practices Sports Medicine and Medical Orthopaedics at the OA Sports Medicine Center. He has served as a team physician for St. Joseph’s College, Windham High School and the Portland Pirates (AHL) hockey team.  Dr. Marr has a special interest in elite endurance athletics including performance physiology and injury prevention.

Cycling in the Early Season

By Scott Marr, M.D.
The early spring is a great time to get out on the road with your bike to begin your triathlon preparation. Cooler temperatures prevent overheating; there are fewer cars on the road; and visibility is highest without leaves on the trees and bushes.

Unfortunately, there are some early season mistakes that many cyclists, both recreational and the more serious athlete, fall victim to each year. Often, the excitement of getting back on the road clouds the judgment of novice and expert alike. Many, especially those riding in groups, go out too hard during the early season without an appropriate aerobic base. Others endure neck, shoulder and knee pains on the bike that can and should be avoided.

Job one for a cyclist is to begin using your muscles in a certain way again. There are very few activities that mimic the focused, repetitive motion of cycling. Spinning at low resistance on a stationary bike is a great way to slowly reintroduce your muscles to the action of pedaling while increasing both flexibility and strength. Then, before hammering down the road in fast-paced group rides that leave you gasping for breath with lactic acid pouring through your veins, it is important to do longer, slower rides over the first 4 to 8 weeks of riding to build your aerobic capacity. A strong aerobic base is the foundation for faster-paced riding down the road.

Cyclists also need to make sure that the neck, shoulders and arms are conditioned to withstand long intervals in the same position. Bike riders are encouraged to avoid locking elbows, extending the neck by riding for long periods of time in the handle bar drops, and changing positions frequently to avoid gradual, but painful injuries. A post-ride stretching regimen emphasizing the hip flexors, quadriceps and hamstrings will help keep your body flexible. Proper on-the-bike hydration and allowing enough recovery time between rides are also critical in helping mitigate bike-related musculoskeletal injuries. And like many athletic activities, a strong core is critical to generating pedal power and avoiding lower back pain.

Once you’ve prepared your body, it’s time to look at your bike. Cardio and muscle strength aside, riding a bike should not be painful. If you are having discomfort in your knee, back, shoulders, neck or anywhere else, it’s probably a good idea to have someone look at you and your bike and make sure the two of you are a good fit.

Whether you’re riding a brand new bike or you have just made some minor adjustments to your ride over the winter, it’s important that the frame, seat position and pedals all match your individual body mechanics. Because of the repetitive nature of the sport, it’s easy for a minor discomfort to escalate into something more serious.

While any good bike shop will help you find a bike that fits your riding style, budget and body size, there are also specialists in Southern Maine that make additional adjustments (for a price) that can help you maximize your cycling efficiency and overall comfort. The more miles you plan to put on your bike this season, the more these specialized services may make sense to you.

By taking precise, often laser guided measurements and calculating ideal bike-to-body ratios, these experts can almost guarantee that you’ll get more out of your riding experience.

Just remember, riding a bike should be fun. Don’t let a poor-fitting bike, lack of core strength, improper stretching and poor aerobic conditioning come between you and the open road. Before you know it, it will be winter once again.

Dr. Marr practices Sports Medicine and Medical Orthopaedics at the OA Sports Medicine Center. He has served as a team physician for St. Joseph’s College, Windham High School and the Portland Pirates (AHL) hockey team.  Dr. Marr has a special interest in elite endurance athletics including performance physiology and injury prevention.

Stretching Before You Run

By Eric Hoffman, MD
For today's time-starved amateur triathles, one of the key challenges is to take the proper steps necessary to maintain fitness and avoid injury so that you can continue to train and compete for years to come. I recommend that you spend at least 10 minutes stretching both before and after you head out for a run. In general, you should focus on stretching hamstrings, quadriceps, Achilles and the iliotibial band (the band on the outside of the hip and knee). Proper stretching prepares your muscles and tendons for activity and reduces the risk of injury. I have found that this web article on coolrunning.com to be particularly helpful for runners.

Dr. Hoffman is a board certified orthopaedic surgeon at Orthopaedic Associates of Portland. He has a subspecialty interest in sports medicine, shoulder and knee injuries. He is the Falmouth High School team physician and a consultant for the Sunday River Ski Resort. Dr. Hoffman is an active runner and most recently has been participating in triathlons, including the Lake Placid Iron Man in July 2007.

Running for Triathlon

By Eric Hoffman, M.D.
Many local triathletes look forward to events such as the Portland Urban/EPIC in August. If you haven’t already started preparing for the running leg of the competition, now is a perfect time to begin preparing for the event. But be aware: If you don’t prepare your body and use the correct equipment, running can take its toll on you. Some of the most common injuries, usually associated with the overuse of a particular part of the body – such as shin splints, Achilles tendonitis or plantar fasciitis – can be avoided remembering the mantra: “Start slow, go slow.”

For many, running is not just exercise, it’s a way of life. The challenge today is to take the proper steps necessary to maintain fitness, avoid injury, prevent discomfort and maintain your body’s energy levels. Before you head out for a run,  spend at least 10 minutes stretching. In general, you should focus on stretching hamstrings, quadriceps, Achilles and the iliotibial band (the band on the outside of the hip and knee). Proper stretching prepares your muscles and tendons for activity and reduces the risk of injury.

One aspect of running that has changed dramatically over the last few years is the design, fit and function of the running shoe. Tremendous improvements in how a shoe absorbs and distributes the impact of a foot hitting the pavement can help prevent some injuries. To insure this protection lasts, its important to replace your shoes every six months. An inside tip: label the date with a marker inside the shoe. Under normal running conditions, a good pair of running shoes should last 250-500 miles of use. This is one area which you really do get what you pay for. Plan to spend $90 to $150 for a good pair of running shoes. Although the price may seem high, its still a lot less than the costs associated with developing a chronic injury. Many running shoe stores also offer services such as orthotic fitting and can help you find the right fit for the size, shape, and design of your foot.

Gait analysis, which is offered at Orthopaedic Athletic Performance Therapy, can also provide insight into your running mechanics. There’s an old saying that if you want to become a better runner, you simply need to run more. However, I believe that the benefits of cross training are important to keep you injury free, which will make all of your activities more enjoyable, Biking, swimming, rowing, elliptical, and core strengthening are all good exercises that will also help improve different aspects of your running.

Developing a training regimen is also a good idea. Many runners find that the discipline needed to maintain a consistent running schedule helps them to organize other aspects of their life as well. For an event like the Portland Urban/EPIC you should prepare well in advance and then give your body a chance to rest for two to three days before the race. You should increase your carbohydrate and fluid intake five to seven days before the race. The night before the race eat a moderate size meal of mostly carbohydrates and go to bed early. On race day, a light carbohydrate breakfast of bananas, toast or bagel, and juice will serve you well two to three hours before the event. Eat some energy gel, orange slices or other easily digestible food 30-45 minutes before the run. For a sprint triathlon or a 10k you may not need to eat during the race. However, if you do need to eat, eat something digestible and practice eating during your training runs to make sure it agrees with you. During the run, focus on hydrating. You should be drinking something at least every 20 minutes, but don’t overdo it. If you feel liquid sloshing as you run, back off. After the race, drink plenty of water and carbo-reload with a bagel, soup or sports bar and graze on carbos for the next 24 hours to restore depleted reserves of glycogen (stored sugar in muscles). So get out there and start running. But don’t Forest Gump it. Go slow and enjoy yourself.

Dr. Hoffman is a board certified orthopaedic surgeon at Orthopaedic Associates of Portland. He has a subspecialty interest in sports medicine, shoulder and knee injuries. He is the Falmouth High School team physician and a consultant for the Sunday River Ski Resort. Dr. Hoffman is an active runner and most recently has been participating in triathlons.