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This Week on Slowtwitch Indoors: A New York State of Mind

Slowtwitch 2 hours 39 min ago
Our Zwift rides and runs head to the Big Apple.

Up close with Carrie Lester

Slowtwitch 2 hours 39 min ago
Carrie Lester had a superb 2019 season and we had a chat with the determined Aussie about racing, training, PROTA and much more.

Currie, Kahlefeldt win Wanaka half

Slowtwitch 2 hours 39 min ago
Braden Currie of New Zealand defended his title and Radka Kahlefeldt of the Czech Republic topped the women at Wanaka.

Dede Griesbauer crushes Ultraman Florida!

Slowtwitch 2 hours 39 min ago
In an otherworldly performance at age 49, Griesbauer beat all but one man, smashed records.

2020 National Development Series Schedule Announced

Triathlon Magazine Canada 2 days 13 hours ago

Triathlon Canada has released the schedule for the 10 races that will be part of the 2020 National Development series for junior and U23 athletes.

2019 National Developmen Series champion Noemie Beaulieu. Photo: Kevin Mackinnon

Started last year in partnership with the provincial associations, the National Development Series is “designed for athletes ages 16-23 who are making the transition into ITU racing through the national body’s podium pathway.”

Click here to see the full 2020 schedule.

Quebec’s Noemie Beaulieu and B.C.’s Aiden Longcroft-Harris won the men’s and women’s titles last year.

Aiden Longcroft-Harris racing at the SuperLeague Ottawa event in 2019.

Related: Ridenour and Longcroft-Harris join the elite field at SuperLeague Jersey.

2020 Schedule

This year’s races will take place in British Columbia, Saskatchewan, Ontario and Quebec. There are four different tiers within the series:

Tier 1 – National Championships – Mandatory Requirement

  • ITU World Triathlon Montreal – QC: National Championships PATCO Continental Cup, June 28 – Super Sprint
  • Triathlon de Gatineau – QC: National Mixed Relay Championships, Double-header with Super League Ottawa, July 4

Points – 20% premium on individual events

Tier 2 – Regional Championships – Optional with Premium Points

Points – 15% premium

  • Welland Triathlon – ON, Canada Summer Games Test Event, Ontario Provincial Championships, Sept 5-6, Super Sprint
  • Vernon Triathlon – BC, BC Junior Provincial Championships, BC Super Series Finale, Sept 13

Tier 3 – Series – Optional with Maximum of Four Races

Points – Standard

  • North Shore Triathlon – BC, BC Super Series, May 18, Super Sprint
  • Triathlon Labranch Transport de Drummonville – QC, Quebec Grand Prix Serie, June 13 Super Sprint / Super Sprint (shorter 2nd time, 20min break between)
  • Super League Ottawa – ON, Double-header with Gatineau, July 5 Enduro
  • Triathlon de Valleyfield – QC, Quebec Provincial Championships, Quebec Grand Prix Serie, Aug 15-16, Sprint / Mixed Relay (TBC)
  • Swift Current Triathlon – SK, Aug 17, Super Sprint / Super Sprint

Tier 4 – Replacement – Optional, Substitute for one Tier 3 Race

Points – Standard

USAT Calendar (up to 4 races will be identified) – USAT, Youth/Junior Series, Super Sprint / Sprint Standard

The post 2020 National Development Series Schedule Announced appeared first on Triathlon Magazine Canada.

Review: Form Swim Goggles

Triathlon Magazine Canada 2 days 16 hours ago

Thanks to a heads-up smart display, Form has revolutionized the way you keep track of swimming metrics during your workouts.

The Form Swim Goggles retail for US$200

For triathletes with a swimming background, navigating a pace clock at a pool is as easy as pulling on their swimsuit in the change room. After spending hours every week looking at the black line at the bottom of the pool and monitoring every interval looking up at the clock, keeping track of their times and efforts is a piece of cake.

Those who come to swimming later, though, often struggle with the swim/ timing/ intensity process. Many keep wishing there was some easier way to keep track of their splits, pacing and heart rate – something similar to what they can do with their GPS watch, or bike computer.

The days of wishing that piece of equipment would magically appear are done, thanks to the innovative new goggles from Form Swim. These goggles feature a heads-up display that allows you to keep track of different metrics while you’re swimming. So now, instead of trying to look up at the clock and figure out how fast you just went for the last 100 m, that data appears on the display in your goggles.

If you’re more interested in, say, your stroke rate, or stroke count, or your distance per stroke, that data is easy to access, too. All the metrics, including split time, interval time, rest time, total time, stroke rate, stroke count, distance per stroke, pace per 100, pace per 50, distance, length count or calories burned can be set through the Form app on your phone.

To be honest, when I first ventured to the pool to give the Form goggles a try, I figured that it all sounded too good to be true. I don’t know why I had any hesitation: the guys behind the goggles had developed the Recon sunglasses back in 2010 that utilized a heads up display that was truly impressive. I was a big fan of the Recon glasses – I loved being able to focus on what was ahead and still be able to see data like speed or distance. (Recon was eventually bought by Google to be incorporated into their Google Glass project.) But could you put all this technology in an even tinier package, and make it all waterproof?

They did all that and more. Form has delivered all they promised. While the googles are a bit beefier than other training goggles I use, they are not dramatically so and are extremely comfortable. The smart display is masterful – as you can see in the video below, it’s easy to read without obstructing your vision.

All of which was great. Then a good thing got even better. Just before Christmas last year Form sent us Polar’s new OH1+ heart rate sensor and the clip to be able to use it with the goggles. Adding the ability to see your heart rate while getting all that other data adds another dimension to your training – especially when it comes to monitoring your fitness level and gains.

The goggles

If you’re going to spend US$200 on a pair of goggles, they better be comfortable, right? There are no problems on that front with the Forms – they come with five different nose bridges that allow you to wear the heads-up display on either your left or right eye. The double silicone strap is very easy to adjust to ensure you get a comfortable fit. The contoured silicone eye seals are extremely comfortable, too, and you don’t have to crank them onto your face to keep the water out. Add in the permanent anti-fog coating and you won’t have any issues even during your longest workouts.

Waterproof to 32 feet, the goggles come with an excellent ventilated carrying case that will keep them protected in your swim bag, too.

My one complaint with the goggles is you don’t seem to get as much peripheral vision as I’m used to with other goggles. In a pool that’s not a big deal, but in open water that would become a bit more of an issue.

Getting started

Setting up and using the Form goggles is a breeze. After downloading the app, you can simply sync the goggles and ensure you have the latest firmware update. That syncing process works easily after your done each workout – you can upload all the data to your phone and analyze your workout, and also upload it to services like Strava or TrainingPeaks.

The app is how you can customize the smart display to provide the info you want to see during your workout.

At the pool it’s easy to run through the menu to get yourself rolling on your workout – starting by setting up the pool length. Since almost all of my workouts are interval-oriented, I pretty much always picked the “intervals” setting as opposed to the “lap” option which would work best for a steady, continuous swim.

In interval mode the goggles are able to figure out when you start and stop each interval, giving you times after you’re done and then timing your recovery before you start off again. You will be amazed at how accurately the goggles figure out your intervals, too.

Polar OH1+ compatibility

The hardest part of this set up? Figuring out how to charge the OH1+ unit before I tried to sync it to the goggles. That’s actually a breeze – there’s an adapter that you can plug into a USB charger (I just used a USB port on my computer). Then you put the OH1 monitor into a clip and attach it to the strap. Turn the OH1 unit on, then turn the goggles on, pair them, and you’re done.

Polar has long been renowned for HR measurement accuracy and the OH1+ Form supplied us seemed to do a great job taking the HR data from our temple. (I don’t wear a swim cap in the pool, but you might have to put the goggles under your cap to get a decent reading.)

Real-time and Post Workout data

Thanks to the Form goggles, it’s now possible to hit the pool and get lots of real-time data while you’re swimming. As nice as that is, though, being able to analyze your workouts after the fact is even more important. That isn’t the only upside of using the Form goggles, though. After your workout you simply sync the goggles to your phone to download all the metrics from the workout, which allows you to analyze specific aspects of your stroke so you can work on those in future workouts.

When I first started reviewing the Form goggles, I wasn’t sure that those with a swimming background would be interested – they’re used to using a pace clock for their workouts and, while the smart display still allows you forward vision, there’s not as much peripheral vision as with other goggles, something seasoned swimmers might find annoying. The addition of HR data, though, is a game changer on that front. Even the most seasoned swimmers will likely want to be able to monitor their heart rate, at least for some workouts. The fact that they can analyze all that data after the fact, too, makes the Form goggles even more of a training tool likely to appeal to all triathletes.



The post Review: Form Swim Goggles appeared first on Triathlon Magazine Canada.

Chrissie Wellington how to increase swim speed and endurance for Ironman

220 triathlon 3 days 1 hour ago
Fourtime Ironman world champ Chrissie Wellington offers six key tips on how to build up your swim to Ironmandistance

Lionel Sanders heads to Kona for testing with his coach

Triathlon Magazine Canada 3 days 14 hours ago

Recently Lionel Sanders flew to Kona to do some testing with his new coach, David Tilbury-Davis. The goal of this training camp was to learn as much as possible on the effect of Kona’s heat and humidity on Sanders’ body in a race situation.

Lionel Sanders on the run course at the 2019 Ironman World Championship.

Read this story in French.

At this time of year, the conditions in Hawaii are more moderate than in October, but it’s still warm enough to be able to get some interesting data.

In addition to measuring the amount of fluid lost as sweat while swimming, riding and running, Tilbury-Davis also took lactate and oxygen consumption measurements during the tests. Oxygen measurements can be used to estimate the amount of carbohydrates and oxidized fat used at race intensity, which will help establish a nutrition strategy for race day.

Last year Sanders was in a very good position at the start of the marathon at the Ironman World Championship, but he succumbed to the heat and humidity and finished in 22nd place. That’s why, this year, Sanders decided to invest time and money to determine how much water and electrolytes he loses during an Ironman in order to establish a hydration strategy.

Related video: Stephen Cheung on Heat Adaptation

Why is Sanders having trouble in  Kona?

First of all, some people will say that Sanders performs better over the 70.3 distance than the Ironman distance. I disagree, however, since he has shown that he performs well over both distances, when conditions are favorable.

Indeed, the best example is his performance at the Ironman Arizona in 2016. He swam 54:35, rode 4:04:38 and ran a 2:42:31 marathon for a total time of 7:44:29 – at the time it was a new Ironman record. (Earlier that year Jan Frodeno had gone 7:35:39, but that was at Challenge Roth, not an Ironman-branded race.) This performance alone shows that Sanders can perform very well over the Ironman distance.

The problem is, therefore, not the distance, but rather the heat and humidity of Kona. If you compare Sanders’ size to that of Patrick Lange and Craig Alexander, two people who perform and performed very well in Kona, Sanders is larger and more muscular. This extra muscle mass and weight is a disadvantage in hot, humid conditions.

Also, Sanders has mentioned many times that he sweats a lot. This means that he loses more water than his competitors in the event. If he does not drink enough to replace most of the sweat produced, he may lose too much water, which has the effect of impairing his performance. A significant water loss has the effect of reducing the volume of plasma, which reduces the venous return to the heart and systolic volume (the volume of blood ejected by the heart at each beat), reducing heart rate.

Reducing heart rate reduces the amount of oxygen given to active muscles during exercise. This means that while running, for example, there is less oxygen available for the legs, but also for the stomach, which affects digestion. A slight loss of fluid is acceptable, but a loss of more than two to three per cent of body weight affects performance.

The effect of heat is to increase the effect of dehydration. Therefore, for an equal level of dehydration, performance will be affected more in hot conditions than in moderate conditions. This is why it is important to limit the effect of heat as much as possible.

Related: How can I train for the heat during winter

Here are some tips for any athlete preparing for a hot-weather race:

  • Wear clothes like a racing tank top
  • Wear white clothes
  • Wear a cap
  • Wear dark sunglasses
  • Put sunscreen
  • Use cold water sponges
  • Put ice in a cap
  • Drink frequently

In addition to limiting water loss as much as possible, and having a strategy to replace this water loss, another strategy to perform well in hot and humid conditions is to spend a lot of time in these conditions to acclimatize. There is no need to do a training camp at the race site (as Sanders did), although this is a great option. It is possible to simulate the racing conditions at home by training in a hot and humid room. Spending time in a sauna, spa or even a hot bath can help the acclimatization process.

In short, with an adequate acclimatization protocol and a good hydration strategy developed with his coach as well as the experts at Gatorade, Lionel Sanders will certainly be able to overcome Kona’s heat and humidity and perform to his potential.

The post Lionel Sanders heads to Kona for testing with his coach appeared first on Triathlon Magazine Canada.

Lionel Sanders fait des tests à Kona avec son entraineur

Triathlon Magazine Canada 3 days 14 hours ago

Récemment Lionel Sanders a pris l’avion pour se rendre à Kona afin de faire des tests avec son nouvel entraineur David Tilbury-Davis. L’objectif de ce séjour était d’accumuler le plus de donnés possibles sur l’effet de la chaleur et de l’humidité de Kona sur son organisme en situation de course. Évidemment, à ce temps-ci de l’année les conditions à Hawaii sont plus modérées qu’en Octobre, mais il fait tout de même suffisamment chaud pour pouvoir obtenir des données intéressantes.

Lionel Sanders at the 2019 Ironman World Championship

En plus de mesurer la quantité de liquide perdue sous forme de sueur en nageant, roulant et courant, David Tilbury-Davis a aussi pris des mesures de lactate et de consommation d’oxygène durant les tests. Les mesures d’oxygène permettent d’estimer la quantité de glucides et de gras oxydées à intensité de course pour ainsi établir une stratégie de nutrition pour le jour de la course.

L’année dernière Lionel Sanders était en très bonne position au début du marathon au championnat du monde Ironman mais il a succombé à la chaleur et à l’humidité et a terminé en 22ième position. C’est pourquoi, cette année, Sanders a décidé d’investir du temps et de l’argent pour déterminer quelle quantité d’eau et d’électrolytes il perd lors d’un Ironman dans le but d’établir une stratégie d’hydratation.

Pourquoi Sanders a de la difficulté à Kona?

Tout d’abord, certaines personnes vont dire que Sanders performe mieux sur la distance 70.3 que la distance Ironman. Je suis toutefois en désaccord, puisqu’il a démontré qu’il performe aussi bien sur la distance Ironman que demi-Ironman, lorsque les conditions sont favorables. En effet, le meilleur exemple est sa performance à l’Ironman d’Arizona en 2016. Il a nagé en 54 :35, roulé en 4 :04 :38 et couru en 2h42 :31 pour un temps total de 7h44 :29, ce qui était à l’époque un nouveau record du monde sur la distance Ironman. Cette performance en elle seule démontre que Sanders peut très bien performer sur la distance Ironman.

Le problème n’est donc pas la distance, mais plutôt la chaleur et l’humidité de Kona. Si on compare le gabarit de Sanders à celui de Patrick Lange et Craig Alexander, deux personnes qui performent et ont performé très bien à Kona, Sanders est un peu plus musclé et massif. Cette masse musculaire et ce poids en extra sont un désavantage dans des conditions chaudes et humides.

Également, Sanders a mentionné de nombreuses fois qu’il sue beaucoup. Cela signifie qu’il perd plus d’eau que ses compétiteurs lors de l’épreuve. S’il ne boit pas assez pour remplacer la majorité de la sueur produite, il risque de perdre une quantité d’eau trop importante, ce qui a pour effet de nuire à sa performance. Une perte d’eau importante a pour effet de réduire le volume de plasma ce qui a pour effet de réduire le retour veineux vers le cœur et le volume systolique (le volume de sang éjecté par le cœur à chaque battement), donc le début cardiaque est réduit. Une réduction du débit cardiaque a pour effet de réduire la quantité d’oxygène apportée aux muscles actifs lors de l’exercice. En courant, par exemple, moins d’oxygène est disponible pour les jambes mais également pour l’estomac, ce qui affecte aussi la digestion. Une légère perte de liquide est acceptable, mais une perte supérieure à 2-3 % du poids corporelle affecte la performance.

La chaleur a pour effet d’augmenter l’effet de déshydratation. Donc, pour un niveau de déshydratation égal, la performance va être davantage affectée dans des conditions chaudes que dans des conditions modérées. C’est pourquoi il est important de limiter le plus possible l’effet de la chaleur.

Voici quelques trucs :

  • Porter des vêtements lousses comme une camisole de course
  • Porter des vêtements blancs
  • Porter une casquette
  • Porter des lunettes de soleil foncées
  • Mettre de la crème solaire
  • S’éponger avec éponges
  • Mettre de la glace dans une casquette
  • Boire fréquemment

En plus de limiter le plus possible la perte d’eau et d’avoir une stratégie pour remplacer cette perte d’eau, une autre stratégie pour bien performer dans des conditions chaudes et humides est de passer beaucoup de temps dans ces conditions pour s’acclimater. Il n’est pas nécessaire de faire un camp d’entraînement sur le site de course (comme Sanders a fait) bien que ce soit une excellente option. Il est possible de simuler les conditions de courses chez moi en s’entraînant dans une chambre chaude et humide. Passer du temps dans un sauna, un spa ou même dans un bain chaud peuvent aider au processus d’acclimatation.

Bref, avec un protocole d’acclimatation adéquat et une bonne stratégie d’hydratation élaborée avec son entraîneur ainsi que les experts chez Gatorade, Lionel Sanders pourra certainement vaincre la chaleur et l’humidité de Kona et faire une performance à la hauteur de ses attentes.

The post Lionel Sanders fait des tests à Kona avec son entraineur appeared first on Triathlon Magazine Canada.

Was versteht man unter Hypotonie?

Tritime 3 days 17 hours ago

Als niedriger Blutdruck – im Fachjargon „Hypotonie“ genannt – wird ein Blutdruck unter 100/60 mmHg bei Frauen beziehungsweise unter 110/60 mmHg bei Männern definiert. Was genau sich dahinter verbirgt und welche Auswirkungen das hat, haben wir im folgenden Interview mit dem Kardiologen Dr. Kurt Johannes Schmieg zusammengefasst. Wir wollten es genauer wissen und unterhielten uns […]

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