The Natural Talent Myth- And How This Is Great for your Swimming
I’m in the midst of reading a book called The Talent Code, by Daniel Coyle, which is about how greatness is not born, it’s grown. The author uses many examples from the world of sports to show where some of the so-called “super talents” have come from, and why it’s much more about “deep practice” than any kind of innate skill. 
Granted, if you are 5’3, your odds of making the NBA are pretty much zero (although, 5’3 Mugsy Bogues even proved this possibility several years ago as an NBA guard!).
And look at some examples in the sport of swimming. Was it likely that 5’2 Sheila Taormina would win a gold medal in swimming in the Olympics? Or compete in triathlon at that high level? Was it natural talent that led to Janet Evans setting world records with her unconventional stroke that went against what people thought was proper freestyle?
The idea of deep practice involves these concepts:
1. Practicing your new desired skill in chunks. The learning first needs to develop a vision of what that particular performance looks like- whether it’s learning to ski, learning a new song on the guitar, or going from a back of the pack swimmer to hitting a nice stride in the open water. From there, the learner needs to break the skill down into chunks, learning each segment at a time, gradually adding the pieces over time, then putting it together for a smooth performance. In the book, Coyle emphasizes that the skills should be practiced slowly, so that the learner fully understands each of the chunks and how they fit together and flow. (sound familiar with swimming??)
2. Rinse and repeat. In his best-selling book, Outliers, Malcolm Gladwell discusses the now-famous 10,000-hour rule. Simply, a person needs about 10,000 hours of practice to master a desired skill. The key is dedicating the time and energy to the deep practice that it will take to pay off. Individual, high intensity practice sessions will dramatically increase this skill acquisition. Since we don’t all have 10,000 hours to spend in the pool, we can spend less time on very specific drills, and use video to allow visualization to expedite learning (such as what I’ve put together in Tri Swim Secrets). The point here as it relates to swimming is that practicing often, and practicing correctly, will more quickly lead to your desired outcome- as opposed to simply swimming laps or reading books.
3. Really “feel” your mistakes. “Learning to learn” is the key here. What I mean is, the pros, experts, or Olympians were just as bad as the rest of us to begin with, however, they were able to first identify their mistakes, then correct them. (This is why I’m so in love with swim video critiques!). When this cycle is repeated over the course of time, mastery begins to develop.
Bringing these 3 elements together results in the learner finding a “sweet spot”- where a “flow” state is achieved, and each chunk or step of the way requires no thought to execute.
To bring this to swimming, you may see the pro triathletes, or Olympic level swimmers, or even some of your fellow masters or lap swimmers who make it look easy. And it’s very easy to be of the mindset that they were simply born with more talent than you were, or they have some genetic advantage that you were unlucky not to get.
Admittedly, it is harder to learn swimming as an adult than as a child. (Coyle would say this is because children have a higher level of “myellin”, or the material that forums around neurons as we execute deep practice). But this myellin does not even begin to decline until age 50, and even then it does not drop off rapidly.
And swimming is a perfect sport to test out the whole theory presented in the book.
If you are reading this article, you may be preparing for a triathlon and struggling with swimming. How can this information help you? Well, once you have done 10,000 hours of practice, come talk to me! Seriously, it comes down to this:
In order to get better at swimming, you must break it down into segments, or chunks. Then, you must practice each of those chunks for many hours in the pool, as well as understand how they fit together. Watching video, and watching live swimmers with good strokes can really help you along in this process. Finally, putting all the parts together and developing your stroke gradually, going back and fixing mistakes (or stroke flaws) by isolating them and practicing specific drills will result in personal success.
And by personal success, this doesn’t mean winning the swim, making the Olympic team, or even qualifying for the Ironman. You get to define what this is, and just letting go of all the thoughts and talk of natural talent will go a long way in getting you there.
What do you think? Has believing in the talent myth held back your swimming?
The Ten Commandments of Triathlon Racing
by Chris Hague
I stood upon the mountain as the rain beat upon my bearded face and lightning illuminated the stormy night sky. When suddenly the clouds parted, and my coach descended through the storm upon the mountain. “Chris, take these tablets and hold them sacred. Follow them and you shall obtain success, break them and feel the wrath of the triathlon Gods.” She then ascended back into the sky where she rejoined the pantheon of coaches, trainers and, racers. I looked down upon the two great tablets that she had given to me and inscribed upon them were the ten commandments of racing…
Ok so it did not happen exactly like that, but over the years, I have developed a set of my own rules of racing. Although they are mostly self imposed, I still follow them religiously because I know that if I break them then I will be penalized either in time, fitness, or place. Like Moses, I have come down from the mountain, to share them with the chosen people:
1. Thou shall follow the Race director’s rules and regulations- This one is obvious. Make sure you know them by heart before the race and always check with the race director about the specifics. Usually, there are rules about drafting, helmets, passing on the bike, wearing race numbers—all of which are aimed at keeping you and others safe so that you can live to race another day.
2. Honor thy training plan- In the week leading up to the race, follow your training plan. While you may feel that you are not doing enough or should be doing more, remember that there is not much you can do to improve your race performance but there is a lot you can do to hurt it. Sneaking in extra workouts because you do not feel prepared will only hurt you come race day.
3. Thou shall not covet other’s gear: When I arrive at T1, I am amazed and jealous at all the gorgeous bikes, which makes my trusty bike look like an old, rusty beach cruiser. However, I have to remind myself that while gear may help an athlete, it is the engine that makes her. No bike, Zipp wheel, Garmin, aero helmet, or speed suit will compensate for a lack of training or drive to win.
4. Your race plan shall not be the only race plan: No matter how detailed race plans are, they are still just plans and, therefore, rarely conform with reality. Races rarely go as well as you expect, so you need to be open to changing the plan to meet changing conditions. If the weather is hotter than expect, you may need to drink more water. If your heart rate is through the roof but your wattage is low, then you
obviously need to listen to your body and change your plan.
5. Thou shall always have a backup plan- You never know what will happen out on the race course, so have a back up plan in mind on what you should do. In the week leading up to the race, think about what you will do if your goggles get kicked off in the first 150 meters or if you get a flat on the bike or you get a blister at mile 12. Think about what could happen, and know what you will do to either prevent it or overcome it when it happens.
6. Thou shall not go out too fast-If you let your prerace nerves get to you and you blast the first 500 meters of the swim, then you are going to suffer later on. Keep your pace under control at first and remember that you have a long day of racing before you. Anyone can swim a fast .3 miles but it is the other 70 miles that count.
7. Thou shall thank volunteers- These races would not be possible without the generosity and commitment of the volunteers, so take 2 seconds to thank them.
8. Thou shall respect recovery-You may feel awesome the day after a race, but rushing back into training right after a race can lead to burn out and injury later on in the season. Let your body and mind recover, enjoy a day or two off, and then resume training. For elite athletes, post race recovery is particularly important since the next race most likely is only a week or two away, so if they skimp on the recovery then they will weaken their next performance.
9. Thou shall not let results go to ones head: Regardless of how you did in the race, do not let it inflate or deflate your ego. If you had an awesome race, then relish that feeling and celebrate, but remember to remain humble. Conversely, if you had a pathetic race, it may get you down, but learn from it and see it as an opportunity for growth. Either way do not tie your self worth to your results; just doing this
sport and toeing the start line make you a winner.
10.Thou shall have fun- regardless of what your goals are, the main reason we do this crazy sport is to have fun. You have invested too much time, money, and effort, not to have fun.
Good luck in your next race and I hope that these rules help.
Chris Hague is the assistant coach for triswimcoach.com and competitive triathlete in both the half and full Ironman distances. For more, check out http://triswimcoachonline.com/tri/about/
3 Essentials for Triathlon Workout Recovery
by Chris Hague
If you are like me and many triathletes, you hate off days. Whether out of fear of losing fitness or getting fat, I dread seeing that gap in the my training log with a friendly reminder from my coach to take it easy (her last note was “Chris, recovery means recovery: no elliptical, no easy 
spin—do nothing).
Recovery is essential to proper training; without it, we would get injured and burned out. In fact, recovery days should be approached with just as much care and consideration as a workout. Many athletes approach recovery in the wrong way by scheduling too much, not taking time off, and binging on junk food, all of which will put more stress on your body and undermine your recovery. Here are my top tips for planning the perfect recovery day so that you come back stronger and refreshed instead of feeling like a flat (and fat) tire.
1. Keep the day blank: Endurance athletes sacrifice a lot of time with family, friends, work, and other responsibilities/obligations to train. Consequently, when an off day rolls around, their “to do” list is pretty long. They then spend the day on their feet racing around with the kids, doing chores, and overbooking themselves. By the end of the day, they feel just as drained as when they woke up—hardly a true recovery day. Instead, try not scheduling anything in advance but let your mood sporadically decide what you want to do.
2. Focus on proper nutrition: While it is good to occasionally allow yourself a treat—and off days are perfect days for this—do not completely loose control. Recovery days are supposed to allow your body to repair so it is essential that you get the necessary antioxidants, protein, and nutrients that will build muscle and decrease inflammation. You can still keep your indulgence (Diet Coke anyone?), but emphasize healthy fats (coconut milk, almonds, and flax), vegetables (cabbage, broccoli, and beets), and of course plenty of water.
3. Detoxify the mind: Like lactic acid and muscular fatigue, lots of stress accumulates in the mind during training. It is therefore important to drain the mind of these “toxins.” Do some yoga, meditate, foam roller sore muscles, and maybe include nap.
If you have to do a workout on recovery days then make it easy and something that you usually do not do in training to give yourself a true day away from training. While you may feel lazy and unproductive on recovery days, these are just irrational fears; I can guarantee that one day off will not undermine your fitness, make you fat, or ruin your season. On the contrary, they will make you a better, stronger, and fresher athlete.
*From Coach Kevin: To listen to my podcast interview on the Athletes’ Guide to Recovery with author Sage Rountree, visit http://triswimcoachonline.com/tri/interview-with-sage-rountree-author-of-the-athletes-guide-to-recovery/
Chris Hague is the assistant coach for triswimcoach.com and competitive triathlete in both the half and full Ironman distances. For more, check out http://triswimcoachonline.com/tri/about/
Triathlon Training with Fire
by Chris Hague
There are few luddites in the athletic world who refuse to use technology from digital training logs to social media websites to iPods; they see it as a distraction from their enjoyment of the sport. 
Personally, I love it. I splurge on the latest technology (whether I necessarily need it or not); I analyze my data down to the single watt; I religiously read the latest blogs; and, I pour over fellow athletes’ training logs, tweets, and blogs. I find that my technology and social media fix not only allows me to improve my own fitness but also stay connected to others. However, there is a limit to technology and a
breaking point where its use becomes more of a hindrance than a help.
When it comes to gizmos, there are enough options out there to turn you into the 6 million dollar man. My latest favorite tool/indulgence is the Garmin 910xt that recently came out. It has all a triathlete could dream of. It keeps track of pace, heart rate, pedal cadence, foot turnover, elevation gain/lost, stroke speed in the pool, swim efficacy, calories burned, and, if you hit a few buttons, the time of day
including sunset and rise.
One of the coolest features though that Garmin included in this model (compared to the 310xt) is the Training Effect (TE), which they adapted from Suunto. For those who are not familiar with this function, TE collects your data including watts, pace, heart rate, and fitness level, and crunches all those numbers through most likely complex algorithms to put out a score between 1 and 5 where 1 is an easy recovery workout after which you can recover quickly and 5 is an all out effort that leaves you quite drained for a few days.
The obvious benefit of having this number is that you can ensure how hard you hit a workout and not overdo your recovery effort (i.e. train in the gray zone) as many type A athletes tend to do. Moreover, this number can help you estimate how much recovery you need after a workout.
Doing two or three level 5 workouts a week most likely will not allow for proper recovery. However, this number can be perilous. While I and many others (Coach Brett Blankner of Zen and the Art of Triathlon also loves this feature in his own Suunto) have had great success with TE, I have to remind myself that only I can know how my body is feeling on that day. If I personally feel that I need maybe a few more hours of recovery or an extra day off, then I need to listen to my body—numbers be damned.
No matter how sophisticated the watch or the formula, I am training my body—NOT my watch.
Social media also offers a similar number trap. As an addict of twitter and Facebook, I like to see (borderline stalk) what my fellow TrainingPeaks ambassadors or Pros whom I idolize are doing as they train for their next events. An athlete cannot train in isolation but needs a strong support team to help him or her along and provide motivation. Moreover, I can get some good ideas about nutrition, workouts, or form while receiving feed back about my own training.
Once again, though I have to be very careful not to fall into the dangerous trap of feeling insufficient. When I look at another athlete’s data, I am sometimes amazed at the numbers, be it speed, power, or number of weekly training hours, that they are able to put out. This amazement though quickly turns to jealousy and a feeling of inadequacy.
“Why am I not doing that much? He ran 3 times in one day or did a 150-mile bike ride at race pace, so shouldn’t I? He only eats 1800 calories but I am eating 2800; maybe I should diet.” I then begin to lose confidence in my own training plan, a mindset that will destroy an athlete. Like my Garmin, I have to remind myself that I know my body best. If some other athlete is training more than me, good for him/her, but I have to follow my own path that I have worked out with my coach and further trust that the plan she lays down will get me to my goals; it has in the past and it will in the future.
Those other athletes are other athletes with sometimes much more experience than I have; therefore it is useless to compare myself to them. I have to be satisfied with where I am as an athlete and the plan that will make me grow individually.
Technology and social media definitely has its place in training and when used appropriately can have a great, positive affect on your training. However, like fire, it can be a dangerous tool that can leave you and your body badly burned if used incorrectly.
Chris Hague is the assistant coach for triswimcoach.com and competitive triathlete in both the half and full Ironman distances. For more, check out http://triswimcoachonline.com/tri/about/
Triathlon Training Laws
Coach Chris Hague’s Laws of Training 
There are not many laws in training. Nutrition plans, supplements, training regimens are all so individualized and personal that it is hard to find a sweeping truth. However, one fundamental fact about endurance athletics is “junk in, junk out.” It is pretty simple law that can be applied to any facet of training, yet many athletes reject or flat out deny it. Let us look at the evidence.
The basic premise behind my law is that if you put junk into your training whether it be food, millage, or recovery you are going to get junk out. This idea make sense. If I eat nothing but highly processed, refined, carbohydrate and omega-6 rich foods than my body is not going to recover properly, I am going to feel horrible, my mood and motivation will plummet, and my training will suffer.
Example A: I have coached several very good distance runners whose diet were horrendous; they ate plenty of sugary cereals (emmmm cookie crisp), fueled races with pizza and beer, and recovered with Dr. Pepper and pretzels. These were elite athletes who placed in the top fifteen collegiate runners at most races, and they saw that they had no need to change. However, one of them decided to clean up his diet to see what would happen.
He threw out the junk and replaced it with high octane fuel like vegetables, lean protein, fruit, and quality, organic dairy. He went from the back of the lead pack to the front. He was able to recover more quickly from workouts and therefore add in more millage without injury or illness. His mind too became sharper with better focus, sleep, and motivation. Unfortunately, his peers continued their junk habits and remained in the rear. While the sample size of this “study” is small, I can guarantee that any endurance athlete’s performance and health will improve with a cleaner diet.
The same law applies to training.
Many runners and triathletes whom I work with or train with put in a lot of junk miles. They either mindlessly and aimlessly train for hours on end without really raising their heart rates above zone 1 or remain in a constant gray zone that is not easy but at the same time not hard. Their workout plans have no direction or goal and therefore are, in my opinion, junk.
They may maintain their fitness, but they certainly will not improve it with this style of training. Moreover, by only training in zone 3 or the “gray zone” they run the risk of injury and overtraining since they never full recover. Once these athletes though clean up their training logs replacing the junk sessions with quality, goal specific intervals and recovery sessions, their speed, endurance,and overall strength will improve.
This week, look at your own diet and training. Are there foods or workouts that you can clean up? If so, “it’s time to take out the trash.”
Chris Hague is the assistant coach for triswimcoach.com and competitive triathlete in both the half and full Ironman distances. For more, check out http://triswimcoachonline.com/tri/about/
Triathlon Training Log: How important is it?
by Chris Hague
Dear Diary…
When I was young, I enjoyed keeping a diary. Throughout elementary school, I would race home after school and record every single juicy (at least in my mind) detail about the day. Reading over some of these page long monologues, they usually began with “Dear Diary…” and contained the stereotypical threads about my latest crush (the girl who sat in front of me in math, Lilly, was featured prominently), how boring some lecture was, excitement over a good grade, or general playground gossip.
It was the one thing that I knew I could entrust my secrets, fears, insecurities, successes, and goals in. It provided me with objective “feedback” on anything I wrote down by allowing me to reread what seemed so big at the time but in retrospect was insignificant. I could look back and see what I did wrong in a situation and then prevent it from happening again. It was truly my best friend. I have kept up this practice religiously now for the past 14 years, but now, my diary looks quite different from the one I kept back in the day.
It is no longer black, leather bound book stored underneath my mattress nor are my entries in colorful ink and signed with scratch and sniff sticker. No, today, my diary is my triathlon training log, and it is just as meaningful and important as it ever was.
The importance of a good training log to a triathlete or any athlete cannot be overemphasized. Competitor magazine just put out an article on how beneficial logging can be, and I could not agree more. I keep every little detail about my training in there from the time I worked out, to how I felt pre, during and post workout, to data (watts, heart rate, speed), and even weather conditions and nutrition.
I begin the day by logging my daily metrics like how may hours I slept, my daily weight, my mood, and stress levels. After workouts—even before I shower and stretch—I rush to my log and log my data and thoughts about the workouts. I then finish the day with an entry about how the day went, how I felt, whether or not I have recovered, and general thoughts for the future. While I may be a little too meticulous (psychologists out there, might classify this as borderline obsessive), I get as much benefit out as I do effort putting in.
With all my entries, I am able to track my progress and literally see my results. From week to week, month to month, and season to season, I can see if my power has increased or my resting heart rate has improved or if my swim splits have come down. I thus can make adjustments to my training plan to accommodate any changes in stress, workload, sleep, nutrition or illness and thus avoid over or undertraining and injuries. Moreover, it keeps my accountable and motivated.
I hate looking back over my log and seeing a gaping holes in the middle a week where I missed a key workout or only did half the workout without just cause. If I know that I will have to write down my splits for my coach or future self to see, I am more likely to do the workout in its entirety and to the best of my ability.
At the same time, when I see how much training time and effort I have invested, I feel a great sense of accomplishment and confidence. If I ever begin doubting whether I can hit a certain split or achieve a personal best leading up to a race, my training log shows me that I in fact am ready and can achieve not only the goals that I put down but also much more. If a race or workout does not go as planned, I can look back at my diary and see what I did before that could have influenced my results. Through not so careful analysis, the answer becomes quite clear, and I can spot trends like lack of sleep, low weight, dehydration, poor nutrition, or high stress.
Most importantly for both training and overall health, keeping my training diary forces me to become more in tune with my body and how it is reacting in the moment. Writing down every detail of a workout forces me to reflect upon what I was and am feeling. Instead of neglecting pains or denying emotions—especially fear, expressing them in a log legitimizes them and thus makes them more manageable.
Any type of diary is fine whether it be a pink binder with a heart shaped lock on the front or an online log. I have experimented with many online logs but have yet to find one better than TrainningPeaks, which allows me and my coach to do everything we need to in a convenient, steam lined, and sexy (yes, call my a tri geek, but I just called a piece of training equipment as sexy). Through their site, my coach can plan future workouts weeks in advance, modify them depending on the weather forecast, plan out my racing season, and evaluate my data, which I can easily upload from my Garmin forerunner, Powertap, and my Speedsense swim (by Finis).
While I love the nostalgia of hand written logs, it is tedious to add up weekly training hours, miles put on important, millage-sensitive training gear like running shoes and bike chains, or to objectively evaluate the stress of training, which TrainingPeaks has taken to a higher, better level of analysis. Unlike other online logs, TrainingPeaks has developed an ingenious algorithm that gives a score, TSS, to each workout depending on the stress it puts on my body (i.e. hard interval workouts would get a higher score than an easy spin), which it adds up and tracks so that you can modify your training to prevent yourself from overdoing it—a chronic problem for triathletes. I have barely touched the surface on what TrainingPeaks has to offer but I encourage you to look into their software.
Regardless of whether you use TrainingPeaks or not, the best log is the one that is most convenient for you. Hopefully, you too can make a new “best friend.”
(Disclaimer: I am a proud member of the TrainingPeaks ambassador program but was a devout user of their program and software long before I joined their team. They did not pay me to write this post nor do I receive any commission if you decide to use them. However, if you do find that TrainingPeaks is right for you, let me know and I can give you a discount code to get their premium membership, which has many more bells and whistles to take your training and racing to the next level.)
Chris Hague is the assistant coach for triswimcoach.com and competitive triathlete in both the half and full Ironman distances. For more, check out http://triswimcoachonline.com/tri/about/
How to Train for a Mini Triathlon
My friend Ron recently wrote an article for http://triathlonsprinttraining.net. I think he 
provides some good insights, having done many triathlons over several decades, including several mini, or sprint level, triathlons. Pay special attention to points 1 & 4:
Looking back on my first mini triathlon (also known as a sprint triathlon) in 1983 I can honestly say I didn’t have a clue. Of course the sport was so young then, very few people did. Training for a mini triathlon can be fun and rewarding, but a little preparation is crucial before you set out.
I knew triathlons entailed swimming, cycling and running but that was about it. And frankly, I wasn’t even sure about the order of the events. Made sense to me that the swim would be last (which it is in some events) because you’d have a chance to cool off after a hard bike ride and run!
I’ve learned a lot since then and of course there is lot more information available to “would-be” triathletes than there was then. So, how would I train for a mini triathlon now if I didn’t have any experience? Here are 4 tips that I recommend:
1. Since the swim is what worries most newbies perhaps the best place to start is either with swim lessons (if your swimming is terrible) or join a master’s swim group. Swimming, more than cycling and running, depends on good form so if you start with good form, you can build the strength and endurance easily.
2. While you see all kinds of bikes out on the course in local mini triathlons it’s really best to get a good one. Yes, you can spend upwards of $20,000 on a fully decked-out bike but it isn’t necessary. Go to your local bike shop and ask if they work with triathletes. If they do, ask them about bike brands and size for you. Scour the internet and get a good used bike. THEN, take your bike back to the same shop for a thorough tune-up.
3. Doing well on the bike is all about getting miles in your legs. Personally, I love my CompuTrainer, but a simple bike trainer can work well too. Do at least two sessions of at least 30 minutes on your trainer each week and one on the road – which should be your longest effort (between one and two hours).
4. Be careful doing too much or running with too much intensity in the beginning. This is where many triathletes get injured. Yes, you want to go out and tear up the world but there is a huge risk to this. Start easy if needed and walk/run if you have to – there’s no shame in it. As your running fitness improves slowly increase the intensity and distance. You don’t need to go long. 30 minutes to an hour and a half at an easy pace is quite enough.
Beyond that you should absorb lots of information. There’s a ton of it out there now whether it’s websites, magazines, or fellow triathletes. Talk to everyone. Volunteer at a local race. You’ll begin to build your own opinions, and confidence. Pretty soon race day will be here- and you’ll be ready to roll!
To find out more about mini triathlon training, visit http://triathlonsprinttraining.net
Tips for running in the cold or in the heat: Conquering Mercury (part 3)
by Chris Hague
This is the final entry in my “Conquering the Mercury” Series in which I have given my advice on how to properly dress for any temperature range. In this part, I will cover running. 
Extreme temperatures and meteorological conditions can sometimes leave runners sprinting to the treadmill. However, with the proper prep work, it is easy to remain outside on the roads year round. Compared to swimming and biking, running, in my opinion, is the easiest to prepare for when it comes to how to dress since, with running’s almost full body engagement, the majority of the body warms up after about 10 minutes. Nevertheless, there are some considerations to keep in mind so that your run becomes not just bearable but enjoyable.
Like the bike, wind and rain can play a crucial part in how we feel. The thermometer may read 65, which normally may feel balmy, but it feels icy when it is raining or when the wind is blowing straight in your face. Also like the bike, covering the extremities/limbs is more important than the core. In general, hands are the most perceptible to the cold since many runners tense their arms and shoulders when they run, reducing blood circulation and thus making them feel cold and turn that nice purple color. Proper head gear is also important both in the heat and in the cold. When the sun is beating down, a good hat or visor protects the head from the sun’s glare and thus allows cools the body down; moreover, they can be used to hold cold sponges or rags when racing. While in the cold, a good knit cap traps heat in prevents our ears from getting frost bite.
Regardless of the temperature, I hope the below general guidelines helps you break the treadmill chains to find freedom on the roads and trails.
80° and above: In this upper temperature bracket with little wind and the sun beating down in addition to heat radiating up for the ground, you do not need much covering but any clothing that you do wear make sure to opt for light, white, or neon colors instead of blacks and grays since the these absorb the heat instead of reflecting it. Arm coolers like those sold by De Soto may also be a good choice depending on how large you are; the larger the athlete the harder it is for the body to cool itself. Another option would be to wear an Under Armor Heat Gear shirt which absorbs the sweat better than most tight fitting or technical shirts and thus allows your body to cool more efficiently.
55°-80°: I find that this is the perfect temperature to run in and needs the least amount of thought and preparation. A male can just wear running shorts or a tri jammer, and, depending on your local nudity laws and your own security with your body image, a running t shirt. For women, a running bra, shirt, and shorts will do fine. If the temperature is on the lower end of this frame, it may feel uncomfortable or chilly to begin with but you will warm up shortly.
45°-55°: Typical for the Fall and early spring this brisk temperature range requires a few more clothes than the previous one but nothing extreme. I usually wear either short or ¾ tights (commonly referred to manprees), a long sleeve technical t shirt, a pair of light gloves (dollar store cotton gloves are great or, if you want to look more “professional” Brooks also makes a great pair), and a head band that covers my ears like that made by Nike.
35°-45°: Not too much changes from the previous attire except that I may wear a full on running hat, wear warmer gloves, and instead of just a long sleeve technical running shirt I wear an Under Armor Cold Gear compression shirt or a similar base layer shirt (many base layer clothing for skiers also works great for runners).
20°-35°: Here is when proper clothing choices makes a huge difference and is needed to prevent swelling and other unpleasantness. I typically wear long sleeve tights, a base layer shirt as described above, a running fleece, jacket, or pull over, mittens (warmer than gloves since your fingers stick together) and wool socks.
0°-20°: Follow the same procedure as above but add another pair of gloves (preferably wind bocking like ski gloves), a balaclava to cover the face, or a running scarf because when you breath the warm air will also warm your face instead of automatically dissipating. Depending on the wind, two layers of tights, although constricting and annoying, maybe wise.
Sub 0°: I have joined the polar bear club and run in sub 0 temperatures. It is doable but not recommended. Be careful though and ensure that you cover places like your fingers, toes, and ear lobes to prevent frost bite.
Although spring has unofficially sprung across most of the country, take advantage of this time to take advantage of some awesome deals on winter clothing and begin planning for the heat of summer. Stores are clearing our their winter inventories right now to make room for spring attire, so think ahead and save not only money but also your next season by being able to train outside year round regardless of what Mother Nature, Heat Henry, and Jack Frost throws at you.
Chris Hague is the assistant coach for triswimcoach.com and competitive triathlete in both the half and full Ironman distances. For more, check out http://triswimcoachonline.com/tri/about/
Transitioning to The Bike: Conquering Mercury Part 2
by Chris Hague
In the first part of this blog series, I discussed properly dressing for the swim, now on through T1 and onto the bike!
Dressing for the bike is a bit trickier since rides during this time of year can start out in the cold and then heat up as the sun rises or as you do harder intervals; moreover, you also have to factor in the wind. There are two ways you can approach this depending on your tolerance level.
Option “A” would be to tough out the initial colder temperatures and dress for the predicted temperatures, while option “B” would be to dress in layers. I usually like to go for option B since I never know how much the temperatures will rise or what the weather has in store for me.
Regardless of your approach, though, you generally want to cover your heat releasing extremities like your head (ear warmers, beanie, or wool cap for really cold rides), toes (toe covers or booties), and hands (multiple types of gloves) first and then worry about your core, and finally your legs, which should be the last to be covered since they are the only body parts moving and thus are warmer. Here is a quick guide that I follow for each bracket of mercury levels:
-75 and above: I am fine with a tri suit (go for lighter colors and stray away from blacks and grays since these absorb the heat), maybe a cooling shirt (like Under Armor Heat gear or De Soto’s line of cooling arm coolers, beanies, and shirts, which I love and high recommend for heavier and larger athletes), and a bandana to wipe away sweat. No need for gloves (they just intensify your tri tan), socks (unless your prefer to), or arm warmers.
-60-75: Not that cold but if there is wind it might be slightly nippy especially on the lower end of this temperature frame, so I may go with a light tight fitting long sleeved shirt like a regular Under Armor shirt which I can peel off after I warm up, do intervals or the sun comes out
-50-60: Here is where good planning becomes critical because you do not want to ruin a ride by overheating or loosing feeling in your fingers. In this range, I focus solely on my limbs and leave my core alone save a long sleeve tight fitting jersey. To cover my hands and keep the blood flowing, I wear two pairs of gloves: a cheap pair of cotton ones available at the Dollar store or CVS and then a good pair of medium thickness, wind blocking gloves on top. I then can peel away either layer depending on how the weather changes. I may add a pair of thermal or regular arm warmers too if it is not sunny and/or windy. For my toes, I use toe warmer that just cover the toes and slip over the front part of my cleats, allowing for some ventilation but also some warmth and wind blockage. Knee warmers instead of full leg warmers are better here unless it is extremely windy or raining since your legs warm up nicely at high cadences. A wind proof vest works nicely to add visibility in morning traffic or add in a bit of extra warmth or rain protection. All of these can be stripped away and stored in the back pocket of a jersey or vest.
-35-50: Not much changes from what I wear for the 50-60 range but I instead opt for leg warmers, full booties, and a jacket instead of a vest.
-15-35: This is where you have to be careful. When the mercury dips this low, riding outside can be down right miserable and dangerous if the wind chill makes it feel colder and can lead to frost bite. One of the benefits, though is that if it is this cold it will remain this cold so no need to layer. To keep me outside instead of chained to a trainer, I wear thermal bibs which are warmer than thermal pants, a warming light sleeved shirt (my favorite is the De Soto thermal jersey which comes with a built in hood and keeps me toasty even at 5 degrees—yes I have tested it at this temperature). I also go for a pair of old fashioned ski gloves that have a wind blocking outer layer and then a fleece inner layer, and a wind blocking jacket with a fleece underneath it. I recently bought a pair of “lobster” gloves, which work wonderfully, but they do inhibit the use of your hands and made it hard for me to open up a gel or take in nutrition without removing the gloves completely. On my feet, I wear booties in addition to wool socks. A thermal beanie covers my head and a balaclava to cover my face and nose. Since wind can get through the gap between the jacket and the balaclava I add on a neck warmer, which keeps the wind out nicely.
-Under 15: You may want to consider the trainer.
To take the chill off, a pair of toe and hand warming packets (available at any gas station) can be added but make sure you trap in the heat for them to work. If they are exposed to the elements they will not work. Next week I will finish up with my “fashionista” running tips.
Tips for swimming in cold water (or heat): Conquering Mercury Part 1
There is nothing more unpleasant than being uncomfortable during a long ride, swim, or run. Even the slightest annoyance be it cold fingers, a nagging blister, or a growling stomach can zap all your motivation and ruin your workout. Since I am so lean (3% body fat) coupled with poor 
circulation, trying to train in the cold is the worst. The good news though is that this is easily solved with proper preparation and some foresight. However, if I over prepare, I end up becoming too hot and sweaty, which is equally unpleasant.
Below, I have compiled a group of my temperature guidelines and weather tips that I follow to get me through any workout purple finger free and warm but not sweltering. In the first part of this three part series, I will talk about how to properly prepare for the swim both in and out of the pool.
Usually, most pools are between 78-85 degrees depending on if it is inside or out, heated, or used for competition versus recreational uses. Many swimmers are quite comfortable in this range with just a basic suit and a swim cap. If you get hot, then nix the cap. At some pools, especially ones that offer aqua-aerobics classes and cater to an older crowd, the temperature can be between 85 and 95. In these rare instances, make sure you hydrate very well before and during your workouts to prevent overheating and dehydration. It is hard to gauge sweat loss in the pool, so drink to thirst. This will keep your body cool and functioning properly as you reel off those hard intervals.
If you are like me and get uncomfortable with anything underneath hot tub level, then you may want adapt some open water swim tips like wearing a neoprene cap or double capping at least until I warm up. I also do a good, dry land warm up consisting of jumping jacks, a resistance circuit of bands, crunches/core work, med ball throws, and/or plyometrics, before getting in so my body is already warm and the cool water feels refreshing instead of unpleasant.
On occasion, the pool can dip below 70 degrees like when the heater breaks, a coach goes insane and wants to torture swimmers (it’s happened), or if the pool is outside and is unheated. In these situations, break out the wet suit. Also, keep moving and limit your time hanging onto the wall. Of course, a mug of hot chocolate is essential for when you hop or sprint out.
Open water swims are a different matter, and I opt for a wet suit more often than not. If the temperature is between 70-74°, I usually wear a sleeveless one while anything underneath 70 requires me to go full sleeved. (Note that in USAT and WTC races, when the temperature is above 76, age groupers who are aiming for the podium, cannot wear a wetsuit. Check with the race organizers or the USAT website for specific rules). Swimming in cold water presents some different challenges. If you plan on swimming in even colder temperatures, you may want to consider not only a long sleeve wet suit but also a thicker one. Other considerations include, wearing neoprene booties and gloves.
As you swim more in varying pools and open body of waters, you will get a good feel for what you specifically need in each temperature range. Next week I will discuss cycling with all of its many intricacies and tricks to keep you cycling through out the year and in all conditions, so stay tuned.
Have a great week of training!
Chris Hague is the assistant coach for triswimcoach.com and competitive triathlete in both the half and full Ironman distances. For more, check out http://triswimcoachonline.com/tri/about/
