Tri-Maine Series - Training & Preparation

Swim Technique and Volume Are Key for Triathletes

A standing joke among triathletes goes something like this:
Q. What do you call the first triathlete out of the water?
A. Loser.

And while it is true that triathletes are unlikely to win a triathlon during the swim leg of the competition, it is equally true that a triathlon can be lost in the water. In the inaugural edition of the Zone Urban Epic, for example, the race winner finished the ocean swim in a respectable 22nd position. For Kurt Perham, the Urban Epic was won on the bike, but clearly, he did not lose much time in the swim, finishing only 3:05 slower than the first swimmer out of the water, who finished 74th overall. The overall winner for the woman's competition was 3rd out of the water, where Katie Payson put over 5 minutes into her closest competitor, Erin Brennan. Despite a faster bike ride, Brennan was not able to bridge the gap. In her words, "It's one thing to catch Katie, it's another to pass her!"

Both swim technique and swim volume tend to among the top limiters for triathletes, who as a group, seem to prefer biking and running over the water sport. But as summer fades and the days grow shorter, time spent in the pool perfecting technique and building volume can be the keys to a successful competitive season next year.

The Greater Portland area offers many Masters Swimming programs where qualified coaches lead structured swimming programs. For example, Kerry Kertes leads a Masters Swim Group in Cape Elizabeth at the Don Richards Pool. Beginning on September 24, Kerry's classes always begin with an assessment of swimmers followed by 4 to 6 weeks of technique work. Once the technique has been honed, the winter and early spring sessions add both volume and speed work designed to help athletes become stronger swimmers.

Other Masters Swimming programs throughout Maine can be located at the Maine Masters Swim Club web site. Consider joining a Masters Swim program. The fall and winter is an excellent time to improve your swim stroke, maintain your aerobic engine and began to prepare for the 2008 season.

Bicycle Tires Are a Drag

Your bike tires may be costing you time, lots of time.

“Come on,” you say, “a bike tire is a bike tire, right?”

Or “I paid $50 per tire for my Continental Force and Force Attack tires. The bike shop said they were the fastest. They are fastest, right?”

Well, not according to Tri-Maine race leader, Kurt Perham, they are not. Perham is nearly obsessed with what he refers to as “free speed.” From fast transitions to perfecting bicycle aerodynamics, Kurt is always on the hunt for an edge. In a recent interview with OA, the race leader and multi-sport coach shared with us the fact that we could replace our Continentals with a set of Michelin Pro Race 2s and save ourselves both time and money. A set of Pro Races 2s can be purchased on line for $30 less than you can buy the Continentals, and they will save you as much as a two minutes over a 40K bike course like Urban Epic or Lobsterman.

How is this so? Kurt shared with OA a presentation he developed with his colleague, Rick Ashburn, on bicycle tire drag. The discussion is a little technical but well worth the read.

“A pneumatic (air-filled) tire has a flat spot where it touches the ground - the contact patch. About half of a rider’s weight is on each tire, making an oval flat spot a little less than one square inch in size. As the tire rolls forward, the leading edge of the contact patch moves around the tire. Some rubber from the tire that began its life round becomes bent and flattened. As that spot on the tire leaves the back end of the contact patch, it bends back into its favored round shape. That bending and un-bending action doesn't happen freely - it involves friction within the tire. That little bit of friction, happening constantly and rapidly, adds up and slows the bike down.

Now, before you go thinking that pumping the tire up really hard will reduce this drag, you need to consider bumps in the road. While it is true that high-pressure tires can minimize the bending and unbending friction, they do so at the cost of bouncing over tiny bumps in the road instead of "squishing" over them. Every bumpy bounce causes the bike to divert some of its kinetic energy into an up-and-down direction instead of forward, and that energy is effectively lost. So, a nicely rolling tire needs to strike a balance between being pumped up enough to minimize the contact patch drag, and not so much as to have it losing speed to the tiny constant bumps encountered on normal asphalt.

The answer to this little optimization problem is found by tire testing. Cutting to the chase, the answer is: For racing on normal public roads, you should pump your tires to between 100 and 120 pounds. Just because the tire might have "190psi" printed on the side of it doesn't mean you should do it! That is a maximum number printed for your protection, and would apply only if you were racing on a track.

There is an equation for calculating the drag that the tires impart to the bike. For our purposes, it is convenient to express that drag force in terms of watts:

Watts to overcome tire drag = Crr*M*g*V, where

Crr = Coefficient of Rolling Resistance (determined by testing the tire)
M = Mass of bike plus rider
g = The gravitational constant, 9.8m/s^2 (remember high school physics!)
V = The ground speed of the bike.

Since M is nearly fixed, and g is most certainly fixed, you can see that tire drag varies directly with Crr and with bike speed. If you go twice as fast, you use up twice as many watts overcoming tire drag. Since you want to go as fast as you can, the sole variable left under your control is the Crr of your tires.

The Crr of a name-brand racing tire will range from 0.004 to 0.007. At a glance, those numbers look like they are close together, and you can buy highly regarded and expensive tires at both ends of that spectrum. However, let's do a little math

Crr = 0.004 or 0.007
M = 66 kilograms
g = 9.8m/s^2
V = 8.94 m/s (20 mph)

Rolling along at IM bike pace, I am expending either 23.12 watts or 40.48 watts to overcome tire drag. Which would you prefer? This difference of 17.36 watts represents - are you sitting down - about 2.5 minutes in an 40K bike race!”

Check this link for a listing of Crr for brand names bicycle tires.

Functional Threshold Power (FTP)

By Thomas Murray, MD

In a previous entry, OA introduced blog readers to the power meter as a relatively new training tool for triathletes and cyclists. This entry focuses upon Functional Threshold Power (FTP) – the basis for training and racing with a power meter.

Simply defined, functional threshold power (FTP) is the maximum average wattage that a cyclist can sustain for a one-hour time trial. As such, FTP is akin to threshold heart rate over a similar period of time, though FTP is more consistently reliable than threshold heart rate. Whereas hydration, fatigue, nervous energy, caffeine levels and daily rhythm changes can affect heart rate, FTP remains a more consistent measure of work output.

Andrew Coggan and Hunter Allen, the authors of the seminal book Training and Racing with a Power Meter, identify several ways to measure FTP. One sure way to establish functional threshold power is to do a one-hour time trial and measure your average wattage over this time period. Given the pain associated with such an effort, the authors have suggested another testing method to determine an accurate estimate of FTP: the 20-minute Critical Power (CP) test.

The 20-minute Critical Power test is conducted as follows:
• On a trainer or on a relatively flat section of road, warm-up easy for 15-20 minutes;
• Over the next 5 minutes, do five (5) hard 30-second efforts, followed by 30 seconds of soft-pedaling. The purpose of this drill is to open up the blood and oxygen flow and to increase the heart rate prior to the 20-minute effort, so don’t go too hard. Push a wattage you think you can sustain for 10 to 20 minutes.
• Pedal easy for 5-minutes and prepare yourself mentally for the 20-minute test, as it’s going to hurt!
• Start the 20-minute test by selecting a wattage you think you can sustain for the full-20 minutes. The cardinal rule of time trialing applies here: don’t start out too hard. Keep in mind that the best cyclists in the world can only sustain 400-500 watts over a 1-hour period of time, so if you find yourself starting out at 500 watts, you know you are likely going much too hard. It’s best to start out easy for the first two minutes, and then build progressively to a wattage level you think can sustain.
• Hold that level for the first 15 minutes, and then give it your best effort during the final five minutes. (If you find yourself fading in the last five minutes instead of holding steady or building, then you may have gone out too hard. Keep this in mind for your next test).
• Take your average wattage for the 20-minute period of time and multiply by .95.
• Your functional threshold power = 20-minute CP test x .95.

If your average power for the 20-minute test was 210 watts, then your FTP is estimated at 200 watts. If your average was 300 watts, then your FTP is estimated at 285 watts. And so on.

The objective of the triathlete / cyclist is to benchmark and progressively increase functional threshold power over time – peaking for goal events throughout the year. As such FTP not only serves as a benchmark for training zones, but it also can serve as a “cruise control” target to help avoid over or under performing on the bike (see Powermeters: The Latest Training Tool for Triathletes).

Subsequent entries will focus on workouts designed to increase FTP as well as how to use a power meter to determine workout intensity, training stress, training load and race pace.

What would you like to know about racing and training with a power meter?

Dr. Thomas Murray, an avid cyclist, is board certified by the American Board of Orthopaedic Surgeons and an active member of the American Academy of Orthopaedic Surgeons and the American Orthopaedic Society for Sports Medicine. He is President of the Maine Society of Orthopaedic Surgeons.

Powermeters: The Latest Training Tool for Triathletes

By Thomas Murray, M.D.

Over the past 10 years, heart rate monitors have become common training tools for triathletes, cyclists and runners. Training programs based upon percentages of threshold heart rate have proved effective in helping athletes train at certain pre-determined intensity levels so as to improve the amount of work that can be performed at threshold and to help gauge effort during training and competition.

Now with lower cost technology coming to market, many triathletes and cyclists have discovered the latest training tool – the powermeter.

A powermeter provides cyclists with real-time information about the amount of work they are performing based upon the force being applied to the pedals as measured by wattage. Unlike a heart rate monitor, which captures the slow rise in heart rate as aerobic effort is increased, a powermeter provides a cyclist with immediate feedback about the intensity of the current effort.

By training and racing with a powermeter, a triathlete can gauge his current effort in relation to his functional threshold power (FTP) e.g., the maximum average wattage that can be sustained over a one-hour time trial. For example, if a triathlete with an FTP of 300 watts finds he is pushing 500 watts on a climb during the bike leg of a competition, he can back it off quickly without going into the red zone. Conversely, an athlete using a heart rate monitor only to gauge effort might discover too late that he has gone too hard too early in the race. Since heart rate is a lagging indicator of actual physiological effort, this athlete may quickly be overcome with lactic acid and be forced to slow down to recover before resuming a well-paced race effort.

During a sprint triathlon like the Iron Bear or the Wild Bear, a triathlete using a powermeter may decide to dial-in their wattage at 95% to 100% of threshold during the bike leg of the competition. In the example above, the triathlete with an FTP of 300 would select a wattage range between 285 watts and 300 watts. With the aid of real-time feedback from the powermeter, this triathlete will be able to increase effort if wattage falls below 285 and decrease effort if it rises about 300. As a result, this triathlete is able to contain his effort within a sustainable range and maximize efficiency on the bike. Without expending undue energy, this triathlete will have plenty left in the tank for the all-important run to follow.

Have you used a powermeter to train? Have you found it to be effective?

Look for future entries of racing and training with power in this blog.

Dr. Thomas Murray, an avid cyclist, is board certified by the American Board of Orthopaedic Surgeons and an active member of the American Academy of Orthopaedic Surgeons and the American Orthopaedic Society for Sports Medicine. He is President of the Maine Society of Orthopaedic Surgeons.

Transitions – the 4th Event

Local triathlete and multisport coach Kurt Perham refers to triathlon transitions as the “ultimate in low hanging fruit.” By transitioning from T1 (swim to bike) and T2 (bike to run) quickly, a smart triathlete can take seconds, even minutes, out of a competitor.

Transitions should be just that – fast transitions from one leg of the competition to the next. Kurt recommends a “Keep It Simple” strategy for setting up the transition area and moving from one event to the other.

• Set up your transition area in a methodical way. Two pair of shoes, a bike helmet and a visor for running is all you need.
• Clip bike shoes to the bike in advance for a quick transition from the pool. (Note that this is an advanced technique; so do not attempt it unless you have practiced it in advance of your event).
• Put baby powder in your bike shoes so your wet feet slip in easily.
• Once set up, clear the transition area of all other distractions, including bags and miscellaneous belongings. Don’t let yourself be distracted when you enter transition. Grab your stuff and go.
• Begin stripping the wet suit as you exit the water.
• Use quick-tie shoes for running.
• Don’t dilly-dally. Get it done. A transition should take no longer than 40 seconds.
• Be sure to know and follow the rules of the race when transitioning (e.g., the helmet strap cannot be unbuckled until your bike is racked).
• Practice transitions until you have it right.

For triathletes looking to improve their transition times, Kurt will be conducting a transitions clinic on June 19 at 6PM at Peak Performance Sports. For more information, contact Kurt at kurt@personalbestmultisport.com.

What It Takes to Win a Sprint Triathlon

OA asked Kurt Perham of Brunswick what it takes to win a sprint triathlon like Iron Bear. Kurt should know - he placed first in the Men’s 35-39 class, and he took fourth overall with a time of 55:14.

“If you look at those of us who placed in the top 5 positions, we all train for half or full Ironman® triathlons. You would not consider any of us ‘short-course specialists.’”

To Kurt, this implies that those who put in more time training their aerobic systems and building a solid base have the upper hand when it comes to short course events like Iron Bear. By training at a greater volume, longer distance triathletes have the aerobic conditioning necessary to win short distance events. At race time, they simply turn it up a notch.

According to Kurt, a professional coach and owner of Personal Best Multisport, the more volume you can sustain without becoming injured or overtrained, the stronger you become. “The biggest mistake people make when training for triathlons is not enough frequency. People tend to go too fast and log too few miles. For example, I might run a 5:50 pace for the 5K portion of a sprint, but I mostly train near a 7:45 pace for my base.”

As he prepares for the Wisconsin Ironman this fall, Kurt’s weekly program consists of 12,000 to 15,000 yards in the pool, 150-400 miles on the bike and 40-60 miles of running. “People ask me why I run so much, and the answer is simple: Runners win triathlons. Personally, I am stronger on the bike, but if I could be anything as a triathlete I would be a great runner.”

Ultimately, it comes down to efficiency and economy of movement. The triathlete with the strongest aerobic base is able to up the pace for short distance events and come out on top. By slowing it down and increasing the volume, aspiring triathletes can improve their performance at sprint triathlons like Iron Bear.

Aerodynamics – Does it Matter?

By Thomas Murray, M.D.

Much has been written about the importance of aerodynamics on the bike. Tour de France riders spend thousands of dollars and hours of time in wind tunnels seeking the smallest amount of aerodynamic advantage. But many of us probably think that bicycle aerodynamics serves little importance on shorter races like those featured in the Tri-Maine Series.

On May 5 at the Seacoast Time Trial – part of the Maine Time Trial Series – we had a real world demonstration of the importance of aerodynamics on the bike.

Three cyclists each equipped with power meters raced the 13-mile course at a threshold+ effort. Each rider wore a time trial helmet and a standard issue Portland Velo Club skin suit. The course was relatively flat, with a cumulative elevation gain of less than 290 feet.

Rider 1, weighing 172 lbs, rode a Trek carbon road bike with clip-on aero bars with Bontrager Race X Lite wheels and averaged 288 watts for the course.

Rider 2, weighing 160 lbs, rode an entry-level Felt S-32 Triathlon bike with a Mavic wheel set and averaged 286 watts for the course.

Rider 3, weighing 166 lbs, rode a Scott Timetrial frame, full aero, with Zip 404 wheels and averaged 265 watts for the course.

The results were an unbelievable testament to the importance of aerodynamics.

Rider 1 finished the course in 33:00 with an average speed of 23.64 mph.
Rider 2 finished the course in 31:27 with an average speed of 24.80 mph.
Rider 3 finished the course in 31:13 with an average speed of 24.99 mph.

Rider 1, with a standard issue road bike, was clearly the least aerodynamic of the three. Rider 1 and Rider 2 pushed an almost equivalent amount of power (288 watts vs. 286 watts), yet Rider 2 finished quicker by a margin of 1:33. While Rider 1 outweighed Rider 2 by 12 pounds, the effect of gravity is thought to be minimal on a flat course like this, which is substantiated by an analysis of Rider 2 and Rider 3.

Amazingly, Rider 3 rode more quickly than Rider 2, both of whom rode time trial bikes. Rider 3 pushed 20 fewer watts on average than Rider 2, and he weighed approximately 6 lbs more. But Rider 3 – the Rider with the most aerodynamic bike and body position – still finished faster than Rider 2 by 14 seconds! More importantly, Rider 3 took 1:47 from Rider 1 over the 13-mile course.

Triathletes seeking to improve their times on short courses like those featured in the Tri-Maine series would be well advised to evaluate their aerodynamics on the bike. As you can tell in the real world example above, a more aero rider is able to prevail over a rider who produces more power. Faster speed with less effort is the name of the game.

For more information on bicycle aerodynamics and a terrific chart showing the relative cost of each item on an “aero shopping list” with estimated time savings, visit http://damonrinard.com/aero/aerodynamics.htm.

Dr. Thomas Murray, an avid cyclist, is board certified by the American Board of Orthopaedic Surgeons and an active member of the American Academy of Orthopaedic Surgeons and the American Orthopaedic Society for Sports Medicine. He is President of the Maine Society of Orthopaedic Surgeons.

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.

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.