This is an article I have been sharing with my athletes for years now, and honestly I can’t remember where I got it from but I like it and it gives you good race week countdown preparation. Take a look and enjoy.

Tapering, in the context of sports, refers to the practice of reducing, or tapering off, exercise in the days just before an important competition. Tapering is customary in many endurance sports. For many athletes, a significant period of tapering is essential for optimal performance.

Here are tips on what to do early in the week and the day before the race.

Early in the week

• Start drinking more water. Most people only chug the day before the race, but your body can actually start storing water sooner. You’re well hydrated if your urine is pale yellow or clear.
• Follow your regular, healthy diet, and perhaps cut back a little bit because you won’t be training much this week. DON’T try to carbo-load this whole week. Many athletes pig out on pasta the entire week and end up gaining weight and feeling sluggish on race day. Also, try to avoid fatty, spicy foods this week, and those with a lot of fiber.
• Stay away from alcohol, or at least cut back.
• Stay off your feet as much as possible

• Don’t participate in a new sport or other race.
• Don’t strength train, or do it lightly.
• Get plenty of rest. Then, if you can’t sleep the night before the race, you’ll still be fine. (They actually say it’s the night of sleep two days before the race that’s most important.)
• Try to limit stress at home and work. Don’t volunteer to chaperone a school field trip, for example, or stuff 1,000 envelopes Wednesday night.
• Assemble a race pack. Don’t forget your shoes! Set out any energy bars or gels you’ll need, plus water bottles, fuel belts, etc. Toss in a set of dry clothing to don afterwards. Remember sunglasses, sun block or Body Glide to prevent chafing. If you’ll be eating/drinking something specific on race morning, like an energy bar or sports drink, toss that in your bag.

Training
This isn’t the time to do long, hard runs and rides.

Sleeping
Concentrate on getting some good rest the entire week.

Eating/drinking
Do not skip meals race week, and hydrate, hydrate, hydrate throughout the week. Don’t eat a late-night meal the night before the race.

Equipment check
At least 2 days before go over your bike thoroughly. Are your goggles leaking, or do they suck?

The day before
Pack your stuff. Make a list of your strengths and why you are doing this.

Some essential items for your race bag:

• Swim goggles
• Suntan lotion
• Bike shoes
• Socks
• Helmet
• Sunglasses
• Run shoes
• Hat
• Towel or T Mat to place running shoes and gels for run, stand on when you change
• Energy gels/bars
• Toilet paper
• Race clothes
• Race numbers
• Plastic bags to cover stuff in case of rain

RACE DAY

Early bird gets the worm
Know where you’re going, and give yourself time to get there. Get to the race early! There may be lines up to 90 minutes before the event. Find a good spot to rack your bike equidistant from where you need to run in and out.

Transitions
Walk from the swim finish to the transition entrance to your bike. Walk from your bike to the bike transition exit. Walk from your bike to the run exit. Do it again

Properly and effectively laying out a transition area
Lay out your transition area on your bed the night before to ensure you have everything. Bring a sports bag to pack gear into the triathlon venue. Try to get on the outside end of bike racks – there’s more space, and it’s easier to find your bike.

The set-up:

• Rack my bike
• Place a bath towel on the ground parallel to my bike
• Take race belt with number for run and place running shoes on top of number
• Make sure that the tongue of my shoes and laces are open
• Place bike shoes on the towel directly behind running shoes
• Loosen up the straps and ensure they’re open and ready…place socks inside
• Leave the portion of the towel to the rear of my bike open to stand on
• Make sure I know where my hydration is located
• Place helmet on aero bars or bike and put shades inside
• Run through everything mentally to double-check and make sure that I haven’t forgotten anything, then place my hydration on my bike.
• Reset my bike computer.
• Double-check to make sure my bike is in the right gear (small chain ring in front and a gear that I can easily push coming out of Transition One).

Other pre-race preparation
Warm up and stretch – enough to break a sweat and get the blood moving to your muscles. If you can, jump in and swim a few laps so you’re not jumping in cold.

Relax and wait
Warm up and stretch again before you start your race. Sip on water, but don’t overfill yourself — take in about 6 oz. H2O.

A WORD ABOUT NUTRITION

Day before the race
Avoid all types of caffeine and alcohol–careful with energy drinks, most have caffeine. Focus on full hydration. Get urine as light in color as you can. Take in carbohydrates, at least 100-200 grams before you go to bed. This makes sure glycogen stores will not be totally empty in the morning. If you take in too many calories, your body will convert the excess to body fat

On the morning of your race
Drink enough water to make up for non drinking hours of sleep. Get in another 100-200 grams of carbohydrates. As the day goes on, every 3-4 hours have another 100-200g of carbs. Make sure your last meal is 2-3 hours before the race. If you need carb calories closer than the 3 hour mark and your last meal was longer than 3 hours ago, sports drinks will work; you can sip that up to 15 min. before the race.

Free Tri-Miami Pre-Race Clinic on Saturday May 19th at 3pm at TriJungle in Coconut Grove, Miami, FL.

RACE DAY: HAVE FUN!!!

And remember…
WHAT THE MIND BELIEVES, THE BODY ACHIEVES.

Free Tri-Miami Pre-Race Clinic at TriJungle on Saturday May 19th at 3pm

Magui Martinez-Pena, USAT Certified Triathlon Coach

Magui Martinez-Pena

USA Triathlon, Level 1 Certified Coach

USA Track & Field, Level 1 Certified Coach

Dave Scott-Team In Training, Certified Triathlon Coach

2829 Bird Avenue #11

Miami, FL 33133

P 305-460-9980

F 305-460-9979

E info@trijungle.com

www.TriJungle.com

TriJungle,Your Ultimate Source for Triathlon Gear and Expertise

Source: Kestrel Bicycles News

John Schnack Photography

Kestrel’s Andy Potts won Ironman 70.3 St. Croix Sunday, trumping the one and only Lance Armstrong to earn his second consecutive victory of the 2012 season.

As expected, Potts was first out of the water and led a good portion of the bike, pushing hard on his Kestrel 4000. But around Mile 40, just as the course started to turn upward, Armstrong showed off the legs that won him seven Tour de France titles and climbed into a 2-minute lead heading into T2.

But Potts chased down Armstrong, who made his professional Ironman debut in February with a 2nd-place finish in Panama, and overtook him at Mile 8 of the 13.1-mile run.

With a time of 4:03:31, Potts broke the tape nearly two minutes ahead of runner-up Stephane Poulat and four minutes ahead of Armstrong.

Scores of spectators flocked to the course to watch the legendary Armstrong in action, but it was Potts – and his Kestrel 4000 – who grabbed their attention.

Cameron Dye takes 2nd place at Rev3 Knoxville 2012 on Kestrel 4000 LTD

Heading north to Rev3 Knoxville, Kestrel claimed yet another podium, with Cam Dye snagging 2nd. Dye was first out of the water and crushed the competition on the 24.8-mile bike, but winner Greg Bennett just slipped by on the run.

Great weekend for the Kestrel 4000.

Review by Alien Endurance Coach Andy Clark, Commander of Alien Forces.

I have used several transition packs over the years and without a doubt the Elite Pack from Rocket Science Sports is my favorite.  The clamshell design allows for the entire pack to open for ease of loading all of your gear and having easy access to it.  There are 3 separate garment compartments each separated by mesh lining and zipper enclosure.  Have wet or sweaty clothes after a workout?  No problem!  The detachable waterproof compartment allows you to store you dirty gear without ruining the inside of the bag.  Other features include separate heart rate strap case, 2 shoe compartments, removable transition mat, helmet pocket, 3D Mesh shoulder straps for comfort and event a nice little raincoat to cover your bag in transition if it’s raining! Retail is about $159.99 you will get more than your money’s worth out of it.  Get yours at TriJungle today!

PROS: Extremely expandable, tons of compartments, comfortable shoulder straps, great looking!

CONS: Only 2 outer bottle holders

Source: Kestrel Bicycles

© John Schnack

(Oceanside, California) April 3, 2012 – Andy Potts not only won his first race of the season Saturday, kicking off 2012 seemingly just where the 2011 Toyota Cup Champion left off; he earned his 4th Ironman 70.3 California title with a time of 3:54:03, beat his winning time last year by nearly 2 minutes, and simply obliterated the field after coming out of the swim 1:24 up.

And it wasn’t only Potts who prevailed on an unseasonably bitter, damp, and dreary day in Southern California. Kestrel-sponsored Richie Cunningham gave it all he had to overtake NCAA All-American Jesse Thomas on the run to sprint across the line 2nd. A 1-2 punch for Team Kestrel.

“To start off the season like this, I mean it’s the best possible result we could have hoped for,” said Kestrel Brand Manager Steve Harad. “Andy’s won this thing 4 times. It’s not an easy race, and he just dominated. Jesse is a phenomenal runner, and yet Andy, and Richie for that matter, just killed it.”

He added, “What an awesome podium for Richie. Coming off the fractured hip from last season, Richie’s started his season really strong. And he proved today that he’s someone to look out for.”

As expected, Potts was first out of the water. The surprise: by such a decisive margin. Hopping on his Kestrel 4000 with ease at Transition 1, Potts led the entire 56-mile bike through the hills and valleys of Camp Pendleton, with Cunningham close behind in the 5-man chase group.

© John Schnack

A frigid ride, Transition 2 proved more difficult. With frozen hands, Potts struggled to unhook his helmet and maintain his lead heading into the 13-mile run. The chasers, however, had the same troubles, so Potts found himself comfortably in front on the 13-mile course through downtown Oceanside.

Cunningham and Thomas launched an attack on the run, but Potts was simply dialed in. With the finish line in sight, he hi-fived members of the crowd all the way to the tape.

Potts described after the race the different emotional responses a win elicits: the one fist pumper, the double, and the two-handed fist pump with eyes closed. His 4th Oceanside title produced the latter. “It was a really sweet victory,” said Potts.

Kestrel teamed up with Rook Productions, ASICS, and photographer John Schnack to capture the incredible moments from race day. Stay tuned!

KESTREL BICYCLES NOW AVAILABLE AT TRIJUNGLE, MIAMI’S PREMIER TRIATHLON STORE

Miami, Florida March 28th, 2012 — When Trijungle decides to add a product to its store inventory, they go for the best. That’s why South Florida’s triathletes can now try and buy Kestrel carbon fiber bikes at Coconut Grove’s trusted source for triathlon gear and advice.

The dream bike of many triathletes, Kestrel is “the first name in carbon fiber.” Kestrel introduced its singular carbon bicycles to the industry in 1986, using aerospace-grade materials. But they are more than a pioneer. Kestrel continues to be an innovator, building the most aerodynamic carbon bike frames available today. And they look great. They’re head-turners, from shape to color.

The Kestrel 4000 SL is one of several models in the 4000 Series now available at Trijungle. The 4000 Series is designed for speed and used by top triathletes and pro cyclists, including four-time Ironman champ Andy Potts and Tour de France champion Carlos Sastre.

Experience the aerodynamic benefits of the seat tubeless design of the Kestrel Airfoil Pro SL, created specifically for triathletes and also for sale at Trijungle. With this bike’s steep seat angle, there is no other triathlon bike that gets you ready for the run like this one.

Beginning triathletes should try out the Kestrel Talon Tri Series, but the seasoned Ironman® and every level in between will appreciate the comfortable ride, aerodynamic range and versatile geometry. In fact, Andy Potts won Escape from Alcatraz on a Kestrel Talon.

Carbon fiber bikes don’t get any better than Kestrel. Couple that with the personalized service and expertise of Trijungle’s staff, like owner and certified triathlon coach Magui Martinez-Pena, and you’ve got the ideal bike-buying experience. Kestrel triathlon bikes start at a competitive $2300 for a 2012 model.

Get fitted for a Kestrel bike at Trijungle or check out their selection of trisuits, wetsuits, tri shorts, nutrition and beyond by brands including Orca, Compression and Garmin. Visit Monday through Friday from 10–7 pm and Saturday from 10am–5 pm at 2829 Bird Avenue, on the second floor of the Grove Center Mall. And arrive in your running shoes every Monday evening for the Group Run/Walk. For more information, call 305-460-9980 or toll-free 877-874-5864.

Trijungle
2829 Bird Avenue, Suite 211
Coconut Grove, Florida
P 305-460-9980
Toll-Free 877-874-5864
F 305-460-9979
info@trijungle.com
www.trijungle.com

Rocket Science Sports, a triathlon-based equipment company based in Austin, TX that offers high-end wetsuits, race apparel, bags. Yeah, the same guys the make the fancy-schmancy aerodynamic dimpled water bottle that we recently reviewed.

Next in line is their top of the line water resistant race day gear bag – the Rocket Bag. My first impression upon opening the box was the obvious thought to detail and design. The bag is rugged but very contemporary in its appearance. The black water resistant material that covers the bag from head to toe, including all exterior zippers, is what sets it off. In addition, a number of reflective strips are incorporated into the panels to help keep you safe in the dark. The choice of materials and their composition is very unique and will scream to your competitors that you mean business. Or maybe you’re just a poser…

As I began to examine the Rocket Bag a little more I began to notice the numerous exterior compartments, straps, zippers, pads and other little gizmo’s. So I started to search for some directions to tell me what’s supposed to go where because I’m used to dumping everything in one spot. This bag, on the other hand, has a specific compartment for every piece of your gear. Crap!!! I’m not that organized. I guess that’s why I still occasionally show up to races without vital necessities such as SHOES!!!

Exterior Storage

Water Bottle Storage
Storage for one water bottle is provided for on each side of the bag. The water bottle storage compartments are sealed with a water resistant zipper.

Helmet
The helmet storage compartment is in the typical location as found on other bags. The helmet is secured snugly with the combination of an elastic band integrated in the outer material and two plastic locking clips.

Electronics
A smaller water resistant compartment behind the helmet storage is provided for storing electronic devices such as iPods.

Personal Items
Identification, car keys, and other miscellaneous personal items can be stored in a water resistant compartment on the outermost portion of the bag.

Cell Phone
Storage for a cell phone is provided for in a specific case located on the front of the main harness strap so you can easily answer your phone when you’re on the go. The container is removable so you can take it with you.

Lower Compartment
Finally, a storage compartment accessed by a water resistant zipper of the bottom of the bag is intended for storage of the transition mat. But it could be a good spot for storing your nutritional needs or other secret “stash”.

Interior Storage

The needs of the triathlete were definitely addressed with the design and function of the interior portion of this bag. The interior compartments were designed in a manner to separate the gear of the swim, bike and run disciplines. The mesh compartments helps with ventilation and lets you see what inside without having to open up each individual compartment.

Shoe, Eyewear, Heart Rate Monitor, & Pre-Race/Post-Race Gear Storage
Two separate mesh compartments were provided for on the inside of the outer portion of the bag to store running and cycling shoes. A larger mesh compartment in the main body of the bag is large enough to hold post-race clothing. Inside this are separate holders for your eyewear and heart rate monitor. The entire compartment can be unzipped to reveal what? Yep, another storage compartment! This water resistant compartment was designed as a wet-dry storage area. The wet-dry gear clothing compartment is also removable so it can be transported separately if you choose.

Transition Mat
Included with the Rocket Bag is waterproof transition mat (13”w x 25.5”l) with a non-slip PVC coating. It’s good for keeping your gear what the guys at Rocket Science Sports describe as “clean and happy”.

Fit

Padding
The padding for the back and shoulder strap areas of the Rocket Bag consists of numerous cushy gel pads described as RSS Gel Technology. Eight generous pads, referred to as the Air-Flight™ Padded Back, are located on the back of the bag to help keep you cool on the bike. In addition the shoulder and waist harnesses are gel padded to keep things comfy when it’s all locked down.

Straps
What really tops off a nice looking bag is one that has good ergonomics for cyclists. Securing the Rocket Bag to your body are two padded shoulder harnesses that can be secured together with an adjustable locking strap at chest level. In addition, another padded strap is provided for at waist level which includes a convenient storage area for your photo id or racing license. If you choose not to strap the Rocket Bag to your back a nylon strap wrapped with a flexible rubber handle has been provided for on the top of the bag. Lastly, a nylon strap with a 360 degree rotating plastic fastening clip allows you to hang the bag from a locker or transition area.

Durability
I’ve only had this bag for a little over a month so I can’t really vouch for its durability but I did get a chance to talk to the Rocket Science Sports guys for a little bit at Interbike. I asked how the exterior material of the bag would hold up over time and was shown a Rocket Bag that had been in use for a year and it was comparable to a new one on the rack.

Stitching
The stitching for the Rocket Bag is of high quality and well thought out as they have concealed the majority of the stitching to the interior of the bag. This provides for a very clean exterior appearance and more durable product.

Overall

Would I recommend this bag to others? Yeah, it’s probably one of the highest quality gear bags I’ve come across. The only possible downside to the concept of this bag is the number of storage areas it offers becasue I found the number of interior compartments reduces the physical amount of the bag’s potential storage capacity. However, I think it makes perfect sense for the triathlete because of the need to keep race gear separate. Now that I think about it, this bag would make a very good computer bag because of its versatility. So it comes down to what works best for your personal needs and preferences.

The guys at Rocket Science Sports spared no expense with this bag. Even though it’s geared primarily towards the triathlete, this bag will easily accommodate the needs of others as well. It looks good, it’s versatile, and at the very least can help you keep your gear organized on race day. The Rocket Bag is quickly becoming a hot item. Just ask Rock Racing’s Rahsaan Bahati. Apparently someone five-finger-discounted his Rocket Bag that he won at a race earlier this year before he ever made it back to the team bus. I guess he was a little distracted with the podium girls, picking up his prize, and all those other things winners get to do.

Item: Rocket Bag
Manufacturer: Rocket Science Sports
Dimensions: Height (20″), Width (13″), Depth (9″), Depth with pocket (10″)
MSRP: $159.99
Website: www.rocketsciencesports.com

Here’s a suggested Triathlon Pre-Race Checklist. Put it next to your triathlon bag and check off the items one by one as you pack them. You can customize the list to add anything specific that you use or remove those items you do not use. In transition there’s not a lot of space usually, so bring only the items you need, including the extra pair of goggles and everything you will use to race, but avoid any unnecessary extras you do not want to carry around, specially after the race when you are tired and ready to go take a hot shower and have a good meal.

Follow the list, make sure everything is working, in good shape and ready to be used. Go replace anything old, broken or that might cause any issues on race day.

And remember the #1 rule of racing “DO NOT TRY ANYTHING NEW ON RACE DAY”. And anything means ANYTHING!

Pre-Race Day Triathlon Equipment

Triathlon Pre-Race Checklist

Swim Items

• Anti-Fog Solution
• Cap
• Goggles
• Swim Suit
• Wetsuit

Bike Items

• Bike
• Bar-end Plugs
• Cycling Gloves
• Cycling Shirt
• Cycling Shoes
• Cycling Shorts
• Helmet
• Tool Kit
• Socks
• Sunglasses
• Water Bottles
• Pump

Run Items

• Hat
• Orthotics
• Running Shirt
• Running Shoes
• Running Shorts
• Socks
• Water Bottle

Clothing Items

• Flip Flops/Sandals
• Post Race Clothing
• Singlet
• Sports Bra
• Towel
• Tri-Shorts / Trisuit

Misc Items

• Body Glide
• Confirmation Letter/Email
• Directions to Race
• Money
• Race Number Belt
• Race Number
• Sunblock
• Towel for Transition Area
• Transition Bag
• USAT Card
• Vaseline
• Water
• Watch
• Energy Bars
• Energy Drink
• Energy Gels
• Head Light/Flash Light
• Heart Rate Monitor
• Sodium Pills

Magui Martinez-Pena
USA Triathlon, Level 1 Certified Coach
USA Track & Field, Level 1 Certified Coach
Dave Scott-Team In Training, Certified Triathlon Coach
2829 Bird Avenue #11
Miami, FL 33133

P 305-460-9980 begin_of_the_skype_highlighting 305-460-9980 end_of_the_skype_highlighting begin_of_the_skype_highlighting
F 305-460-9979 begin_of_the_skype_highlighting
E info@trijungle.com

www.TriJungle.com
TriJungle,Your Ultimate Source for Triathlon Gear and Expertise

This venue is usually reserved for NASCAR and Grand Am. However, this will be the first time that what’s speeding around the track doesn’t have a transmission to rely on — just pure human energy. Competitors will run and bike on the Speedway track and swim in a certified-clean and clear manmade lake.

Trijungle’s owner, Magui Martinez-Peña, said, “We’re very excited to be involved with a local event, supporting the local triathlon community and our customers.” Magui added, “Since Trijungle recently became a USAT Certified Multisport retailer, we are especially proud that this sensational USAT-sanctioned event has come to Miami.

“And borrowing the course from its usual stock cars adds another level of fun and excitement to the race,” she added enthusiastically.

As a sponsor, Trijungle’s group of triathletes and triathlon coaches will create a series of pre-race clinics all oriented to help the athletes perform their best. Miami Speed Expo will attract more than 3,000 people between athletes and sport enthusiasts. Exhibitors, kids attractions, food and refreshments will  be available throughout the day. For more information about the race and expo or to register, log on to www.miamispeedtri.com.

On both days, you can visit Magui — who is a USA Triathlon Certified Coach, PowerBar Elite Team athlete and has a USAT Track & Field Level I Coaching Certification — and her team. But you can also visit her at Trijungle, where trisuits, wetsuits, goggles, tri pants, helmets and more are always available. The store is open Monday through Friday from 10–7 pm and Saturday from 12–5 pm at 2829 Bird Avenue, on the second floor of the Grove Center Mall. For more information, call 305-460-9980 or toll-free 877-874-5864. And Trijungle’s online store and blog are always open at www.trijungle.com

TriJungle
2829 Bird Avenue #11
Coconut Grove, Florida
P 305-460-9980
Toll-Free 877-874-5864
F 305-460-9979
info@trijungle.com

Wednesday, March 23, 2011

Join Trijungle’s free group run/walk each week

posted by Grapevine at 11:00 AM