Category: Ask Our Coaches

Question

A 69-year old member of our community who had done 13 sprint triathlons in the past three years is seeking Our Coaches’ advice. In particular, he asked for advice on training for a sprint triathlon that is six weeks from now. He indicated he is not fast and often finishes near the end, so I assume his main goal is to finish this triathlon.

Our Coaches’ Replies

Following is the email string with the response from two two coaches.

Coach Kurt Madden

Congratulations on competing in these events, and as you prepare for your next event in approximately six weeks, you might want to consider the following:

• Maintain your consistency with your training and I would suggest that you train in the range of five days a week. Sessions should be a variety of recovery and higher threshold sessions.
• Do your best to have two training sessions before the race where you are doing some type of race simulation. Ideally, it would be four weeks and two weeks before your race. During your race rehearsals, focus on your pacing, transitions, and nutrition. Furthermore, do your best to simulate the actual race course during your race simulation.
• Make sure all of your equipment that you will be using on race day is ready to go within two weeks of the race to make sure you are not rushing or scrambling just before the race.

In closing, as you continue to be active in the sport of triathlons, you should strongly consider using some level of subscription on TriDot. It will provide you will a customized, personalized, and optimized training program to get you race ready as well as help prevent injuries.

You can use this link to learn more about TriDot:

https://www.tridot.com/?gad_source=1&gclid=CjwKCAjw5v2wBhBrEiwAXDDoJTo4fAnY60xT0pSfBTG4KtoUmFZ-iXaYNl2XG2y3msyEgKZYjzvDPhoCmY0QAvD_BwE

Regards,

Kurt Madden

Email: kurt.madden@tridot.com

Coach Tony Washington

Thanks Terry and Kurt.

It’s always hard to add to Kurt. I’d also consider some mobility and stability workouts. Yoga is great to keep us all ready for the next workout and race. After the 6 week build to this race, add some strength work.

Rest, recovery and great nutrition will keep you training and racing for many years to come.

Cheers,

Tony Washington

Email: tony.washington@tridot.com

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Question

I have been considering longer distance triathlon or aquabike races. However, the saddle on my bike leaves my bottom numb after 10 miles. I am not comfortable riding more than about 15 miles in this condition. What do you recommend? Is there a different type or brand of bike saddle I should use? Are there other things I can do to comfortably ride 50 or even 100 miles?

Terry V.

Our Coaches’ Replies

Following is the email string in which three coaches answered the question.

Coach Tony Washington

Terry,

Saddle soreness can have multiple causes. Bike fit is a good place to start. Especially since anything over 10 miles is painful. Fore/Aft, tilt and height are important in how your sit bones interact with the bike. One of my athletes tried 5 different (all borrowed) saddles. After she had a proper bike fit, it turned out her original saddle was perfect. Shorter crank length helped with a more open hip angle. Been on the same saddle for 4 years now.

My saddle recommendations vary depending on bike type. On a triathlon or TT bike, I like a split nose saddle like the ISM Adamo or Bisaddle. Rolling your hips forward when you are in the aero position on the bike puts pressure in a different spot on your pelvis. These noseless saddles are better suited for most athletes.

On a road bike, it can be very subjective. The nicer seats have a cutout that encourages normal blood flow to keep you pain and numbness free. If you have a good relationship with your local bike shop, they often have loaner saddles to mount and try for a few rides. I’ve personally had great luck with Selle Italia. I have used them since 1982.

Good trunk stability/mobility/strength can aid in being comfortable for a long ride. Strong and stable hips with a smooth pedal stroke balancing your quads, hamstrings and glutes is key here. Higher cadence (above 80) enhances pedal smoothness and can help with pain.

Hope this helps,

Cheers,

Tony

Email: tony.washington@tridot.com

Coach Jenn Reinhart

That is a great answer Tony and not much I could add to it. Bike fit is definitely the place to start. Good bike fitters can usually offer suggestions for a saddle based on your fit too.

Being that uncomfortable so quickly definitely should not be the norm. At times, even with the best fit and saddle, a change in shorts (depending on if you ride in cycling or tri shorts), can cause some chaffing, but not the degree of discomfort you are describing.

Jenn Reinhart 

Email: jenn.reinhart@tridot.com

Coach Kurt Madden

Terry,

I echo everything that Tony has shared and learned that a new saddle takes at least six weeks to break in and feel comfortable. Over the past 10 years, my two most favorite and most comfortable saddles are the. Adamo and ISM 3.0

Regards,

Kurt Madden

Email: kurt.madden@tridot.com

Coach Tony Washington (follow-up reply)

To add to what Jenn mentioned about shorts, bib shorts can lift and hold everything in place better than shorts with a drawstring when leaned over in the aero position.

To add to Kurt’s comments, ISM has several models of different lengths, widths and padding thickness. A fitter can help with making a choice.

Cheers,

Tony

Email: tony.washington@tridot.com

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Question

I would like to freestyle for at least a half mile. However, I have the hardest time maintaining my breathing after about 50m. I end up swimming on my back. What do you recommend?

Linda K.

Our Coaches’ Replies

Coach Kurt Madden

Linda,

I would recommend you start off at a comfortable pace which is aerobic and what we might refer to as a Zone 2 effort. In other words, not too fast, just comfortable and at an effort that you can maintain for 30+ minutes.

I would also add that you really want to make sure that you are exhaling and getting all of the air out of the lungs so your heart rate does not increase and slow down the accumulation of carbon dioxide in the lungs.

Another strategy would be to breath more often or every stroke rather than every third stroke, which allows you to breathe more often and should also delay any type of fatigue or breathing issue. This would be similar to breathing regularly when you are running as compared to holding your breath while running and breathing every three steps.

Regards, 

Kurt Madden

Email: kurt.madden@tridot.com

Coach Jenn Reinhart

Great answer Kurt!

I would add that if your form is poor & you are struggling to turn your head to get a good breath, you might need to find a lesson or two with a swim coach. Generally someone who is quickly out of breath suffers from one or more of these issues:

1. Holding their breath between breaths. You need to be blowing bubbles constantly between breaths. 
2. Body position is not good, making it nearly impossible to get a good breath. 
3. Not enough shoulder rotation to allow a good breath. 
4. Not breathing often enough, usually as it is hard to turn their head to get a good breath, so they just don’t breathe!
5. Poor or inefficient kick such as kicking from the knees and/or over kicking to try to go faster.  

Linda, if you don’t have access to a coach for lessons, many of us can analyze a video of your swim stroke and give direction. TriDot Pool School is super beneficial if there is one in your area. You can see the next few months’ schedule here.

Jenn Reinhart 

Email: jenn.reinhart@tridot.com

Coach Tony Washington

Hi Linda,

This is a challenge for many adult onset swimmers. Good body position is key. Rotating your head to the side to breathe with good shoulder and hip rotation can keep you level in the water without your legs sinking. A relaxed, bent elbow arm recovery in front of the shoulder will help prevent cross over. Underwater, pull with your arm bent, elbows pointing to the side of the pool and fingers straight down until your thumb hits your thigh.

TriDot Pool School has been very successful at improving your form and speed in the water. There are dates and locations available all over the country.

It is also Preseason time at TriDot. Get two months of free training to prepare for the 2024 season.

Cheers,

Tony

Email: tony.washington@tridot.com

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Related Senior Triathletes Posts

Learning to Swim for Triathlon–Breathing Correctly

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Question

I have a 1/2 IM in early November and am not sure how much and how soon to taper. I am 67 and figure that the usual tapering routine might not be ideal for someone my age? Any suggestions? Bobby D.

Our Coaches’ Replies

Coach Kurt Madden

Bobby,

Good morning from San Diego!

Tapers can be tricky and it really depends upon the following:

1. What is a typical taper you have used in the past to optimize your results for a ½ marathon?
2. Have you tapered for any other races this year?
3. Do you have any injuries?
4. Have you put in a block of training consistently for say 12 – 16 weeks?
5. Is this your “A” race or “B” race?

Generally speaking, most people your age, will go with a 10-day taper which means their longest run is 3 weeks before at say, 2:20. Two weeks before, the long run is reduced to 1:45, and a week before the race, the long run is 1:10.  This is also assuming that you are running four times a week with a faster session of say 50 – 1:10 at a Zone 4 or getting anaerobic, two recovery sessions, and a long run.

Hopefully, this information is helpful and you might consider looking at RunDot to get in on a free trial:

https://app.rundot.com/onboard/sign-up/kurtmadden

Regards, 

Kurt Madden

Email: kurt.madden@tridot.com

Coach Tony Washington

Hi Bobby,

I’ll echo Coach Kurt’s response. What have you used in the past? I’ve found with good consistent training, my folks need a shorter taper. We want to be prime to race. Not too flat, but fresh and ready to roll. I recommend some short, sharper intervals around race pace to build some race day muscle memory.  

Good luck in your race. Kurt or I will be glad to help you ready and provide a race pacing plan.

https://app.tridot.com/onboard/sign-up/tonywashington

Cheers,

Tony

Email: tony.washington@tridot.com

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