{"id":266,"date":"2018-09-04T17:36:46","date_gmt":"2018-09-04T22:36:46","guid":{"rendered":"http:\/\/bscmultisport.com\/blog\/?p=266"},"modified":"2018-09-04T17:38:26","modified_gmt":"2018-09-04T22:38:26","slug":"faster-triathlete-without-training","status":"publish","type":"post","link":"http:\/\/bscmultisport.com\/blog\/2018\/09\/04\/faster-triathlete-without-training\/","title":{"rendered":"Be a Faster Triathlete Without Training!"},"content":{"rendered":"

\"\"You\u2019ve been putting in the hard work to get stronger and faster.\u00a0 Have you overlook the free speed that\u2019s available?\u00a0 Here are a number of things that will make you faster that don\u2019t require training.<\/p>\n

 <\/p>\n

 <\/p>\n

General<\/u><\/strong><\/p>\n

A tight-fitting one or two-piece tri suit, according to your preference. Tight fitting<\/em> is key.<\/p>\n

Challenging courses and tough conditions will separate athletes \u2013 those that plan and train better from those that don\u2019t.\u00a0 Use that to your advantage.<\/p>\n

Know the course, where the hills are, where the turns are, where the hard parts are.<\/p>\n

Have a strategy to stay cool \u2013 especially on humid days. Know how your body responds to heat.<\/p>\n

Warm-up before your race.<\/p>\n

Swim<\/u><\/strong><\/p>\n

Goggles that fit properly so you don\u2019t have to stop and empty them.<\/p>\n

Goggles that don\u2019t fog so you can swim straight and not have to stop to clear them. This means an anti-fog product that works.<\/p>\n

Ability to swim in a straight line so you only swim the course length.<\/p>\n

Increased awareness in the water so you can recognize opportunities to draft.<\/p>\n

Learn to safely dolphin dive in shallow water or breaking surf.<\/p>\n

Learn to flip-turn.\u00a0 If you want to be a faster swimmer, do what swimmers do.\u00a0 Swimmers flip-turn.<\/p>\n

Know how a wetsuit should fit and how to put it on. They fit your torso, not your limbs.\u00a0 A properly fit wetsuit will take 5-10 minutes to get into.<\/p>\n

Know how to take a wetsuit off in 10-15 seconds.<\/p>\n

Take your wetsuit off as quickly as you can once you exit the water.\u00a0 It will come off easier the wetter it is.\u00a0 Step to the side and get it off.<\/p>\n

Practice transitions \u2013 the gold standard is sub 60-seconds. Use a one or two-piece tri suit so you don\u2019t have to change clothes – ride in what you swim in and run in what you ride in.<\/p>\n

Bike<\/u><\/strong><\/p>\n

Tires \u2013 Flat resistant tires may cost you 1 mph or more compared to the fastest tires available.<\/p>\n

You might not want (or need) to do a flying mount and get into your bike shoes with them already attached to the bike, but you should be able to get out of them without unclipping. Reach down, unstrap and slide your foot out. Start this \u00bc mile from transition the first few times. Practice, practice, practice.<\/p>\n

Wheels \u2013 Race wheels can be purchased for less than $500 that will give you 99% of the gains of a high-end set of $2,000+ wheels from a major manufacture.<\/p>\n

Proper placement of bottles on your bike can substantially reduce drag, thereby increasing speed.<\/p>\n

Aero helmets provide nearly the same aerodynamic advantage as race wheels for far less money.<\/p>\n

Practice cycling after the swim.<\/p>\n

If it isn\u2019t too hot, tape the vents on your aero helmet and use a visor instead of sunglasses.<\/p>\n

Brake and shifter cable runs should be as short as possible and routed close to the frame.<\/p>\n

Get a professional bike fit.<\/p>\n

Tire pressure should match your weight and race day conditions. That max pressure printed on your tires is not necessarily what you are supposed to pump them up to.<\/p>\n

No socks. Train that way. Both the bike and run.<\/p>\n

Have proper gearing on your bike.\u00a0 56\/39 and\/or 53\/39 are both \u201cTour de France\u201d or pro-triathlete cranksets. If that isn\u2019t you, if you aren\u2019t making money on your bike, then you\u2019ll likely benefit from a compact 50\/34 crankset. It\u2019s ok, nobody\u2019s going to stop and count teeth.<\/p>\n

Know how to repair a flat in less than 5-minutes.<\/p>\n

Clean your drivetrain.<\/p>\n

Use latex tubes.<\/p>\n

Consider your crank arm length. See bike fit.<\/p>\n

Shave your legs \u2013 yes it makes a difference!<\/p>\n

Run<\/u><\/strong><\/p>\n

It isn\u2019t about how fast you can ride the bike leg, it\u2019s about how fast you can run.\u00a0 Pace your ride so you can have a strong run.\u00a0 Wind resistance squares with speed so the bike will tend to minimize the differences between athletes of differing strength, while the run will accentuate those differences.<\/p>\n

Consider an alternative to tying your shoe laces \u2013 Lock Laces, Eco City No-Tie Laces, etc.<\/p>\n

In transition, get in and get out. Everything you want to wear or consume can be put on or situated while running. The Gold Standard is sub 60-second transitions.<\/p>\n

Practice running off the bike.<\/p>\n

Shave your arms \u2013 yes it makes a difference!<\/p>\n","protected":false},"excerpt":{"rendered":"

You\u2019ve been putting in the hard work to get stronger and faster.\u00a0 Have you overlook the free speed that\u2019s available?\u00a0 Here are a number of things that will make you faster that don\u2019t require training.<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[55,9],"tags":[41,56],"class_list":["post-266","post","type-post","status-publish","format-standard","hentry","category-racing","category-training","tag-race-day","tag-speed"],"yoast_head":"\nBe a Faster Triathlete Without Training! - BSC Multisport<\/title>\n<meta name=\"description\" content=\"You\u2019ve been putting in the hard work to get stronger and faster.\u00a0 Have you overlook the free speed that\u2019s available?\u00a0\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/bscmultisport.com\/blog\/2018\/09\/04\/faster-triathlete-without-training\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Be a Faster Triathlete Without Training! 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