Zone3 Pro Tips & Tricks guide

PRO TIPS & TRICKS

THIS EXCLUSIVE ZONE3 PRO TIPS GUIDE HAS BEEN MADE WITH THE HELP OF AND ADVICE FROM OUR AMAZING AND DEDICATED ATHLETES. USING THESE TIPS IN YOUR NEXT RACE, WE KNOW YOU’LL BE ABLE TO #REACHNEWLIMITS

*DISCOUNT CODE CANNOT BE US E D I N CON J UN CTI ON W I TH A N Y OTH E R OFFE R AND CANNOT BE USED ON ME RC H A N D I S E OR W E TS UI T H I RE I TE MS .

JOSH AMBERGER 5 WAYS

FAST EST SW IMME R AT IRONM A N WORL D C H A MP S 2017 + 2018 2N D IRON MA N V ITORIA 2019 1ST 7 0.3 SW IZ E RL A N D 2018

IT’ S DIFFERENT

TO TH E SW I MMING POOL, AND W HY IT PR ESENTS A MO RE C H AL L E N GI NG SWIMMING E NVIRON M ENT TO THE CO M MON TRIATHLETE O PE N WAT E R SWI M MING BRING S A LARG E VARIET Y OF D I F F E R E N CES TO PO OL SWIMMING. A LOT OF TRIATHL E T ES W I L L GROW ACCUSTOMED TO ONLY SWIMMING IN P OOLS AN D T HE N ST R UGGLE WHEN BEING INTRODUCED TO OP E N WAT E R S I TUATI O NS . THE MAIN DIF FERENCES BET W E E N T H E RE ’S

T H E T WO T YPES O F SW IMMING ARE DETAILED BELOW.

NO

OBV IOUSLY, N AV IGAT E IN

OPEN

WATER

SCENARIOS,

AND SORT

M E ANS THERE’S NO CONTINUAL OR FRE E F ROM

THE

PUSH

YOU

YOUR

H AVE

TO TH I S

P RACTI C E ,

OFT EN OF

T EC H N IQUE

AND

LINE.

COU R S E .

REQUIRES

THE RE ’S

N O TU MBLE TURNS OFF THE WALL . T H IS

SPEED

BL AC K

SOME NEW TH AT’ S

STREAMLINE OFF THE WA L L ,

N OT N E E DE D IN T H E P OOL . W H E T H E R IT ’S A TRA I N I N G

RESU LTING

OV E RA L L

SW IM OR A RAC E , C RE AT E MA RK E RS FOR YOU R S E L F TO

SLOW ER SW IM THAN YOU’D BE

SW IM TOWA RDS. T H E SK IL L OF SIG H T IN G CONTI N UA L LY

IN AN

U SE D TO I N T HE PO O L , AND ALSO A HARDER ONE AT T H AT.

N E E DS

P RACT IC E ,

BECAUSE

THE

RE A L IT Y IS

TH AT

H OW E VE R , TH I S I S EASY TO TRAIN FOR. EVEN A SE MI-

MOST DIFFIC ULT TO SIG H T SOME T H IN G W IT H SU C H S H O RT

R EG U L AR , E ASY B UT CONTINU OUS 3 0-60 MINUTE SW IM

G L IMP SES BE T W E E N ST ROK ES, A N D A LON G A P L A N E O F

I N O PE N WAT E R S CAN HELP IMPROVE THE DIFF E RE N C E

MOV IN G WAT E R.

I N SW I M M I N G YO U M AY F EEL G OING FROM THE POOL TO O PE N WATE R .

FAILING THAT, FOLLOW SOME FEET OR BUBBLES IN FRONT OF YOU, AND LAUGH ABOUT YOUR TERRIBLE OFF-PISTE LINES LATER ON.

I TS

CONDITIONS

VARY.

CHOP

FROM

F ROM

WAVES

CURRE N TS,

W IND

AND

ARE

THAT

ALL

CAN YOU R

SW E L L TH IN G S

DI SRUPT

RHYTHM

CONFIDENCE OPEN

WATER.

AND

IN

THE

T H ESE

AR E T H I NGS TH AT CAN BE EXPERIENCED TO A SMA L L D EGR E E I N AN O UT DOOR POOL, PARTICU LARLY DURIN G PE AK TRAI N I NG TI M ES, BU T MOST OFTEN NEED TO BE E X PE R I E NCE D

BY T HE

ATHLETE

IN

THE

OPEN

WAT E R.

S I M P L E ACKN OWLE D G MENT BEFORE A TRAINING SW IM OR RAC E T HAT CO ND I TI ONS CAN CHANG E DURING AN OP E N WAT E R SWI M AT ANY G IVEN MOMENT IS ADVANTAG EOUS, AN D CAN GI V E YO U THE MENTAL TOOLS TO HELP DE A L W I T H A N Y S I T UAT I O N YOU F IND YOURSELF IN. WAT E R DE N SIT Y A N D B U OYA N CY A RE

A LWAYS

SA LT WAT E R, I N T E R ESTI N GLY, SWI M M E R S WE TS UI TS ,

I

WHO SO

KNOW

SOME

HATE

REALLY,

SWIMMING EVERYONE

D I FFE R E N T

PREFERENCES.

PE R S O NAL

OPINION,

PRO BAB LY

J UST

POOR

BUT

THESE

DON’T

A

WATE R , NON-

W E TSUIT. T H U S , TH E

HAS

AT H L E T ES

MY

FEEL

FOR T H E WATE R CA N

ATHLETES

HAVE

FRESH

W E TSUIT,

IN

IN

D I F F E R E N T.

CHANGE

G OOD

T H ESE

WE TS UI T, B ECAU SE A W ELL CREATED HIG H

OR

PE R FO R M AN C E W ETSUIT LIKE THE ZONE3

DRA MAT ICA L LY. E L E ME N TS

AND

IN CON SIST E N C IES

E X P OSE IDE N T IFY IN

YOURSE L F ANY

TO

ALL

W EA K N ES S ES

P E RFORMA N C E

IN

E AC H

E N V IRON ME N T. YOU CA N C H OOSE W H AT YOU WA N T TO D O

VAN Q UI S H S I MPLY MAKES SWIMMING OPEN

W IT H T H IS IN FORMAT ION , BE IT E IT H E R TO AVO I D RAC ES

WATE R TH AT MUCH MORE ENJOYABLE!

W IT H N ON -W E TSUIT SW IMS, OR IMP ROV E YOUR SW I M M I N G TO BE A BL E TO BE T T E R H A N DL E A N ON -W E TSU I T SW I M .

A

TOP

TIP

FOR

OPEN

WAT E R

SWIMMING IS TO TRY YOU R BEST TO

BE

COMFORTABLE IN

A

SWI MMIN G

CROWDED

THERE

IS

SPAC E .

V E RY

LITTLE ETIQUET T E IN OPEN

WATER

SW IMS

CO M PA R E D TO WH AT YOU MAY BE USED TO IF YOU T RA IN AT A CI V I LI S E D PO O L. G ROU P SW IMMING IN OPEN WAT E R CAN H ELP AN Y ANX I ETIES YOU MIG HT F EEL ON RAC E DAY AB OU T O PE N WATE R SW IMMING IN PACKED SPACES , SUC H AS OFF TH E START LINE OR AROU ND TURNING B UOYS. PRACTI CE S CE NAR I O S OF BEING ‘BOXED IN’, AND PRACT IC E M A N O E UV R ES IT

MAKES

TO

YO U

GET FEEL

OUT

OF

SUCH

A

UNCOMFORTABLE.

SITUAT ION

IF

SOMET H IN G

I N E VI TAB LE I N O PE N WATER SWIMMING IS TAKING A K N OC K O R T WO TO YO UR FAC E OR LIMBS. I WOULDN’T OF COURSE SAY TO GO PRACT I CE FOR THAT, BU T MAY BE TACTICA L LY K N OW IN G I T CAN HAPPEN, CAN HELP YOU REMAIN CA L M W H E N I T D O ES !

NON STANFORD

W IN N E R OF W TS H A MBURG 2 0 1 9 WORL D C H A MP ION 2013 U23 WORL D C H A MP ION 2012

SWIM IT’S

BETTER

TO

SWIM

SHORT

AND

OF TEN,

RAT H E R

T H AN O NCE A WE E K. EVEN IF YOU ONLY HAVE TIM E FOR 2 0 -3 0 - M I NUT E

S ES SIONS AT A TIME,

F REQU ENCY A N D

CO N S I ST E N CY WI LL HELP YOU IMPROVE YOU R SW IMMIN G AN D MAI N TAI N A FE E L FOR THE WATER.

BIKE T H E O LD ADAGE O F ‘TIME IN THE SADDLE’ IS FORTUN AT E LY (U N FO RT UN AT E LY,

MAY BE?)

TRUE.

HOWEVER,

N OT

E V E RYO N E H AS FI FTEEN SPARE HOURS A W EEK TO RIDE T H E I R B I KE . GE T O UT W HEN YOU CAN, BU T A QUALIT Y SP IN CL ASS O R TUR B O S ESSION IS JUST AN EFF ECTIVE WAY TO I N C RE AS E YO UR FI T NESS AND SPEED.

RUN MAKE

S UR E

T HAT

YOUR

EASY

RU NS

ARE

EASY!

TOO

M A N Y PEO PLE FALL INTO THE TRAP OF RU NNING T H E M A J OR I T Y O F T HE I R MILEAG E TOO FAST, MEANING T H AT T H E Y ’ R E T HE N TO O TIRED TO

G ET THE

MOST O UT OF

T H E M SE LV ES I N TH E IR FASTER WORKOUTS, AND E N D UP R U N N I NG E V E RYTH I NG AT THE SAME PACE. POLARI SAT ION I S I MPO RTAN T I N R UNNING, TO G ET MAXIMUM GAIN S A N D K E E P I NJ UR I ES AT BAY.

TRANSITIONS BE C L E A R ON YOUR OW N ROUT IN E A N D ST IC K TO I T. W H E N YOU’RE T IRE D, IT ’S E ASY TO G E T FLUST E RE D IN TRA N S I TI O N A N D MA K E COST LY MISTA K ES. P RACT IC E T RA N S I TI O N S I N T RA IN IN G A N D AS YOU’RE COMIN G TO T H E E ND O F TH E SW IM A N D BIK E , RUN T H ROUG H YOUR ORDE R I N YO U R H E A D ( W E TSUIT, G OG G L ES, H AT, H E L ME T, BIK E E TC. ) A N D IT SH OUL D BECOME SECON D N AT URE A N D IT ’ S S M O OTH SA IL IN G FROM T H E N ON WA RDS.

ANDI BOECHERER

1ST 7 0.3 SW IZ E RL A N D 2019 1ST 7 0.3 PAYS D’A IX 2019 1ST IRON MA N ITA LY 2018

SWIM D O O PE N WAT E R S ES SION REG ULARLY AND INCLU DE RAC E PAC E WO R KO UTS . PE RFECT IS TRAINING IN A G ROU P W IT H B ODY CO NTACT AN D L ITTLE COMPETITIONS.

BIKE I

AM

A

BIG

FAN

AE ROPO S I T I O N .

OF

OVERG EARED

PE R F ECTLY

RIDING

COMBINED

W ITH

UPHIL L A

IN

L IT T L E

B RI C K R UN TO GE T M E READY FOR THE BIG G EST RAC ES.

RUN I A LWAYS IN C LUDE A BIT OF BA RE FOOT RUN N ING B E FO R E A N D A FT E R E AC H OF MY T RAC K SESSION S. T HI S H E L P S TO

ST RE N GT H E N YOUR

P RE PA RAT ION

FOR

FE E T A N D

RUN N IN G

G IV ES YOU A G O O D

T H ROUG H

T RA N S I TI O N S

BA RE FOOT.

TRANSITIONS BE FORE YOU E X IT T H E SW IM RE P L AY T H E T RA N S I TI O N I N YOUR H E A D, EG W H AT TO DO, W H E RE YOUR BIK E I S E TC.

PIETER HEEMERYCK

1 ST C H A L L E N G E G RA N CA N A R I A 201 9 1 ST C H A L L E N G E G E RA A R DS B ERGEN 2019 1 ST C H A L L E N G E SA LO U 2 0 1 9

SWIM W H E N P OSSIBL E , T RY TO SW IM T H E RAC ECOUR S E I N TH E UP COMIN G DAYS BE FORE YOUR RAC E . E V E RY B O DY O F WAT E R YOU’L L

IS

DIFFE RE N T

H AV E

MORE

AND

W IT H

G OOD

CON FIDE N C E

P REPA RATI O N ,

AND

E XP E R I E N C E

MORE COMFORT DURIN G T H E RAC E . T RY TO IM AG I N E TH E RAC ECOURSE A N D SE E IF T H E RE A RE A N Y L A N D M A R KS ( BUIL DIN G S, BRIDG ES, T RE ES E TC.) T H AT CA N H E L P YO U ORIE N TAT E DURIN G T H E SW IM.

BIKE A C L E A N BIK E IS A FAST BIK E , SO MA K E SURE YO U LO O K A FT E R

YOUR

BIK E !

SYST E MS AVA IL A BL E ,

W IT H ITS

ALL

THE

NEW

E L ECTRO N I C

IMP ORTA N T T H AT YO U

K N OW

YOUR BIK E . W H E N T RAV E L L IN G W IT H YOUR B I K E , M A K E SURE

RUN ZON E 3 RACE B E LT WI TH MY G ELS ALREADY ATTACHE D TO I T. T H AT WAY, T HE R E ’S LESS CHANCE TO LOSE ONE D URIN G T H E BI KE LEG, AN D YOU DO WIN SOME TIME IN TRAN SIT ION N OT

HAV I N G

TO

WASTE

TIME

AND

COLLECT

YOUR

N U T RI TI O N . WH E N YOU CAN COUNT ON THE SU PPORT OF YO U R FAM I LY AN D FR IENDS, TRY TO PLAN W HERE IT’ S BEST FO R T HE M TO STAN D AND SUPPORT YOU. TRY TO DIV IDE YO U R R UN NI N G I NTO PARTS AND W HEN ITS HOT, N E V E R S K I P AN AI D STATI O N!

TRANSITIONS IN

T RAI NI N G,

YO U

WHEN

YOU

DISCON N ECT

AND

CO N N ECT

PA RTS YOU DON ’T P IN C H CA BL ES A N D CAUSE A S H O RT

FO R H ALF AN D FULL DISTANCES RACES, I TAKE AN E X T RA

BY

T H AT

CAN

PRACTICE

YOUR

TRANS IT ION S.

E VE RY T I M E I GO FO R A W ETSUIT SW IM IN TRAINING, I E N D MY S ES S I O N BY GE TTING MY W ETSUIT OFF AS QUIC K LY AS PO S S I B LE . O N RACE DAY, IT’S HELPFU L TO MEM ORIZ E W H E R E E V E RYTH I NG IS BY SEARCHING FOR LAND MA RKS A N D MAYB E E V E N J UST A PERSON YOU KNOW WHO’L L WA IT FOR YOU AT YO UR NEXT TRANSITION SPOT. TRY TO FIN D A F I X E D STR UCT UR E DURING THE RACE AND YOU W IL L C E RTAI N LY WI N YO URSELF SOME TIME!

C IRC UIT. IT ’S E X P E N SIV E TO FIX BUT E ASY TO AVO I D. W H E N P OSSIBL E , TA K E SOME E X T RA EQUIP ME N T W IT H YO U, S U C H AS E X T RA SC RE WS, DE RA IL L E UR H A N G E RS A N D A BATTE RY C H A RG E R W IT H YOU!

JAKE BIRTWHISTLE

W IN N E R OF W TS H A MBURG 2 0 1 9 W IN N E R OF W TS L E E DS 2019 2N D COMMON W E A LT H GA MES T RIAT H LON 2018

SWIM TAK E TI M E TO R E LAX FOR THE SWIM LEG. AN EF FIC IE N T ST Y L E I S FAST I N THE WATER, SO IT’S IMPORTANT TO BE CO M FORTAB LE . FO CUS ON YOUR TECHNIQU E, STAY ON TOP O F T H E WAT E R , AND KEEP YOUR ARMS TU RNING OV E R – N O M AT T E R WHAT. E VEN IF YOU HAVE FIVE COMPET ITORS SW I M MI NG OV E R YO U AT THE TURN BU OYS!

BIKE E V E RYO N E US ES TH E START OF THE BIKE LEG TO G E T IN TO A GO O D PO S I TI O N. I F YOU ’VE HAD A G OOD SWIM, N OW IS YO U R CH ANCE TO M AK E UP FOR IT. OR, IF YOU SWAM W E L L , N OW I S T HE T I M E TO CAPITALISE ON THAT. IF YOU P L A N TO S U RVI VE AN D FI N I S H YOU R TRIATHLON, YOU CAN TAK E T H IS O PPO RTUNI TY TO FI ND YOU R FEET (OR LEG S) AND WORK

RUN

I N TO T HE B I KE LEG. I F YOU ’RE RACING TO BE COMPET IT IV E , N OW YO U N E E D TO B E AT THE F RONT!

N O MAT T E R W H AT K IN D OF AT H L E T E YOU A RE , O R I F YO U LOV E OR H AT E T H E RUN , T H IS IS W H E RE T HI N G S CA N RE A L LY COME UN DON E IF YOU DON ’T RAC E SM A RT. YO U WA N T TO RE AC H T H E FIN ISH L IN E H AV IN G USE D A L L O F YOUR E N E RGY, BUT IT ’S N OT A LWAYS E ASY TO JU D G E W H AT T H AT PAC E MAY BE FROM T H E STA RT. FOR MOST P EO P L E , I’D SAY STA RT OUT CON SE RVAT IV E LY, RE L AT IV E TO YO U R G OA LS. W H AT E V E R PAC E IT FE E LS L IK E YOU’RE R U N N I N G AT T H E STA RT OF T H IS L EG, YOU’RE MOST L IK E LY A LWAYS G OIN G FAST E R, SO K E E P T H AT IN MIN D. K E E P YO U R B O DY N IC E A N D UP RIG H T A N D G L IDE SMOOT H LY AC RO S S TH E ROA D.

TRANSITIONS W H E N IT COMES TO T RA N SIT ION S, CA L ME R I S FASTE R .

A LWAYS! T H E RE A RE A L L SORTS OF DIFFE RE N T TR I C KS P EOP L E

DO

TO

HELP;

RUBBE R

BA N DS

H OLD I N G

BIKE

SH OES UP, RUN SH OES OP E N W IDE , TA LC UM P OW D E R , VASE L IN E – T H E L IST COUL D BE E N DL ESS. IF YO U TH I N K I T H E L P S YOU, T H E N IT DOES, BUT T H E N UMBE R O N E TR I C K IS TO STAY CA L M.

AMELIA WATKINSON

1ST 7 0.3 GYDN IA 2019 1ST C H A L L E N G E ME L BOURNE 2 0 1 9 4T H IRON MA N FRA N K FURT 2 0 1 9

SWIM AVO I D START LI NE PA NIC. IT’S OF TEN EARLY AND COL D, O U R HE ART RATE H AS BEEN RESTING FOR THE PAST 12 H O U RS AN D TH E START IS F LAT OUT. A 10-MINU TE WA RMUP I N C LU DI NG

SOME

MIXED

STROKES

AND

6X15 M

H A RD

E F FORTS GE TS T HE HEART RATE UP PRE-RACE, SO YOUR B ODY DO ES N ’T GO I NTO SHOCK W HEN THE G U N G O ES OFF AN D, E V E N M O R E I M PORTANTLY, IF THE WATER IS COL D TO

P RE V E NT

H YPE RVENTILATING.

WE

NORMALLY

SW IM

O U R FAST EST TH RO U G H OR NEAR TO THE END OF OUR T RAI N I N G S E TS , S O A WARM-UP WON’T TIRE YOU OU T.

BIKE U SE WHAT YO U’V E GOT. DON’T G ET CAUG HT UP ON YOUR BIKE’S

N UM B E R S .

THERE

ARE

SO

MANY

EXTE RN A L

FACTOR S ( T HI N K S I CKNESS, SLEEP, BODY TEMPERAT URE , FAM I LY, WO R K, TRAI NING LOAD ETC) THAT CAN A FFECT YO U R P OWE R O N A HARD BIKE SESSION. IF YOU ’RE T IRE D, T RAI N BY HE ART RAT E, OR PUT YOU R BIKE INTO A H IG H E R GE AR AN D D O A ST RENGTH SESSION INSTEAD. IF YOUR PE RC EI V E D E FFO RT I S HARDER THAN NORMAL, YOU ST IL L GE T T HE GAI NS , I F NOT MORE.

RUN L EG SP E E D. AS W E G E T T IRE D, OUR FORM G E TS SLO P PY A N D OFT E N , OUR ST RIDE G E TS H E AV Y A N D L E N GTH E N S O U T. T H IN K A BOUT TA K IN G FAST E R, BUT SH ORT E R STR I D ES . A I M FOR A CA DE N C E OF 9 0 A N D RUN N IN G W IL L FE E L E AS I E R A N D YOUR PAC E W IL L N AT URA L LY P IC K UP.

TRANSITIONS DO W H AT YOU CA N ON T H E MOV E . IT ’S SURP RI S I N G H OW MA N Y P EOP L E A RE BE AT E N BY JUST 5 SECO N DS I N A RAC E , W IT H A 3 0 SECON D SLOW E R T RA N SIT IO N . P L AC E YOUR H E L ME T UP SIDE- DOW N ON YOUR A E RO BA R S W I TH T H E ST RA P S OUT. P RE- ROL L YOUR SOC KS, LOO S E LY LO O P YOUR WATC H SO YOU CA N SL IP IT OV E R YOUR W R I ST A N D T IG H T E N IT AS YOU RUN . TA P E YOUR G E LS TOG ETH E R , B U T MA K E SURE YOU CA N G E T T H E M UN DON E QUIC K LY.

NIKKI BARTLETT

1ST IRON MA N L A N Z A ROT E 2 0 1 9 2N D 7 0.3 PAYS D’A IX 2019 2N D 7 0.3 STA FFORDSH IRE 2 0 1 8

TRAIN CO N S I ST E N CY I S KE Y. WITH MOST AG E G ROU PER S T IME AVAI L AB LE I S T HE I S SU E. SO AROUND YOU R FAMILY, WORK AN D OTH E R LI FE ST RESSORS, TRY AND WORKOU T H OW M A N Y SWI M S YO U CAN DO PER WEEK: AND KEE P T H IS CO N S I ST E N T. N E X T, F IND A G ROUP, CLU B OR A BU N C H OF B U D D I ES TO D O T HESE WITH. THERE ARE SO MANY C LUBS ARO U ND, YO U’LL D E FINITELY BE ABLE TO FIND ONE LOCA L TO YOU. T ECH NI Q UE TIPS F ROM COACHES, BEING P USH E D TO N E W LE V E LS BY ATHLETES, AND F RIENDS FO R L IFE .

W H AT M O R E CAN YO U ASK FOR!

SWIM

BIKE SIMP L E T IP - G E T A BIK E FIT FROM A TOP COM PA N Y. N OT

I F YO U CAN , ALWAYS TRY AND RECCE THE COURSE A H E A D

JUST TO SAV E YOU LOTS OF T IME , BUT MORE FOR CO M FO RT

O F T I ME O R WALK AROU ND THE SWIM LOCATION TO G E T A

A N D IN JURY P RE V E N T ION

F E E L FO R TH E CO URSE. SOMETIMES IT’S HARD TO SIG H T SW I M BUOYS S O I F YOU G ENUINELY CAN’T SEE THE BUOYS AH E AD, LO O K FO R LANDMARKS TO AIM FOR. ALSO C H EC K

RUN

W H E RE TH E S UN WILL RISE FOR RACE DAY - GOG G L E CH O I C E WI LL B E KE Y. THE MORE YOU CAN MAKE YOURSE L F FAM I L I AR WI T H TH E SURROUNDING S (CONTROLLIN G T H E CO N T RO LLAB LE ) , T HE MORE LIKELY YOU W ILL STAY CA L M W H E N TH E GUN GO ES OFF !

SA ME FOR SW IM A N D BIK E , BUT T H E MA IN LOVE O F TH E SP ORT IS TO E X P LORE . I A BSOLUT E LY LOV E E X P LO R I N G BY BIK E A N D RUN ESP EC IA L LY. YOU’L L BE SURP RIS E D W H AT’ S A ROUN D

YOU.

E X P LORE T H E

TA K E

A

LOOK

G ORG EOUS

AT

W H AT ’S

N EA R BY

AND

SURROUN DIN G S, TA K E AWAY

T H E GA DG E TS A N D A P P REC IAT E T H E N AT URE A RO U N D YOU.

TRANSITIONS IT ’S SOME T H IN G W E P RACT IC E W E E K LY, SOME T I M ES DA I LY. T H OSE BRIC K SESSION S - DON ’T BE L A Z Y. G E T A L L YO U R K IT RE A DY, N E X T TO T H E DOOR ( N O E XC USES TO G O I N TO T H E MA IN PA RT OF T H E H OUSE A N D G E T DISTRACTE D ! ) .

G IV E YOURSE L F A 3 0- 6 0 SECON D TA RG E T. T H E A M O U N T OF T IME P EOP L E WAST E IN T1/ T 2 IS MA DN ESS. HOW M A N Y T IMES CA N YOU SAY YOU W E RE 3 0- 6 0 SECON DS S LOW E R THAN

P L A N N E D?

T H IN K

A BOUT

H OW

MUC H

TRA I N I N G

T H AT WOUL D TA K E TO SH AV E OFF YOUR SW IM TI M E FO R E X A MP L E !

JELLE GEENS

W IN N E R OF W TS MON T RE A L 2 0 1 9 3 RD W TS H A MBURG 2019 3 RD E T U E UROP E A N C H A MP S 2 0 1 9

SWIM W H AT HE LPS M E M OST DURING THE SW IM LEG OF MY T R I AT H LO NS ,

IS

TO

KEEP

THINKING

ABOUT

PASSIN G

PEOPLE . I T’S S O M E T I MES REALLY HARD TO HAVE A G OOD OVE RVI E W

OF

T HE

POSITION

YOU’RE

IN

DURING

THE

SW I M . I O FT E N HAV E THE FEELING THAT IF I DON’T T RY TO CO N STAN T LY OV E RTA KE PEOPLE, PEOPLE OVERTA K E ME F RO M TH E S I D ES AN D I END U P AT THE BACK OF THE PAC K .

BIKE T H E F I R ST 5K O F TH E BIKE PORTION IS W HERE YOU E IT H E R M A K E T HE GRO UP OR BREAK AWAY FROM THE G ROUP. E V E RYO N E I S STI LL TIRED F ROM THE SW IM AND H E RE IS W H E RE YO U R E ALLY HAVE TO SHOW CHARACTER AN D JUST GO FOR I T.

RUN T H E FIRST K ILOME T RE OF T H E RUN IS A N IMP ORTA N T O N E .

IT ’S V E RY E ASY TO G O TOO FAST IN T H E BEG IN N I N G A N D BLOW YOURSE L F UP, BUT YOU A LSO H AV E TO G O W I TH T H E PAC E OF T H E OT H E RS. OFT E N A FT E R T H AT F I R ST K ILOME T RE IS W H E N T H E PAC E IS G OIN G A BIT S LOW E R .

IF YOU SURV IV E T H IS FIRST K ILOME T RE A N D STI L L F E E L G OOD – T RY A N D MA K E A MOV E .

TRANSITIONS T RA N SIT ION S A RE V E RY IMP ORTA N T A N D DE FIN I TE LY S O I N SH ORT E R DISTA N C E ( IT U) RAC ES. IT ’S V E RY IMP O RTA N T TO P RACT IC E T H ESE T RA N SIT ION S OFT E N A N D TO N OT PA N I C W H E N T H E Y DON ’T G O AS P L A N N E D.

SOCIAL MEDIA

WA NT TO KN OW MO R E A BO U T OU R AT H L E T ES ? C H EC K T H E M O UT B E LOW.

J ELLE G E E N S

WWW.INSTAGRAM.COM/JELLEGEENS/

N I KKI BART LE T T

WWW.INSTAGRAM.COM/NIKKIBARTLETT1/

AM ELA WAT KIN SO N

WWW.INSTAGRAM.COM/AMELIAROSEWATKINSON/

JA KE B I RT WH IST LE

WWW.INSTAGRAM.COM/JAKEBIRTWHISTLE/

PI E T ER H E E M E RYCK

WWW.INSTAGRAM.COM/PIETER.HEEMERYCK/

N O N STAN FO R D

WWW.INSTAGRAM.COM/NONSTANFORD/

AN D I B OECH E R E R

WWW.INSTAGRAM.COM/ANDIBOECHERER/

J OS H A M BE RGE R

WWW.INSTAGRAM.COM/JOSH_AMBERGER/

TWITTER.COM/GEENSJELLE

TWITTER.COM/NIKKIBARTLETT1

TWITTER.COM/AMELIAWATKINSON

TWITTER.COM/JAKEBIRTWHISTLE

TWITTER.COM/PIETERHEEMERYCK

TWITTER.COM/NONSTANFORD

TWITTER.COM/ANDIBOECHERER

TWITTER.COM/JOSHAMBERGER