- I have this 10, 10, 10 triathlon warmup routine.
(relaxing music)
Don't worry folks, I'm doing my best here
to try to avoid flats,
'cause I don't like flats very much either.
Hi trainiacs, you know what
as we get closer and closer now
to about nine days away from shutting down this office
and we sell off everything,
a, there's like nowhere to sit and talk to you,
the brick background room doesn't have a couch.
This room does not have an IKEA cubicle desk area.
And Mal's off in the office editing the vlog.
On the bright side, there's so much more room
for activities, look at this.
I'm such an adult.
Today, I know it's getting a little bit late
into the race season,
but I know that there's a really big chunk of you
that are still coming in to some of your races.
And I myself, have my first triathlon since Campeche,
basically like this season.
'Cause the Campeche race was March,
so it's like wasn't last season,
didn't really feel like this season.
So it feels like the first race that I'm doing this season
is coming up in five days.
Five days until my first race.
So, all that said, what am I saying?
What am I getting at?
I have this 10, 10, 10 triathlon warmup routine.
It's a 10 minute bike, a 10 minute run, a 10 minute swim
to get ready for your first race.
Well, any race really.
To get ready for your race.
So when you're going into a triathlon,
you don't wanna be starting at a point that you're cold.
You also don't wanna be starting at a point
that you're nervous.
You wanna basically get your body
kinda to the level that it'll be at
when it's working in the swim.
So, in my case, that's a heart rate
of in between 100 and 130.
So I wanna get my heart rate ready,
I wanna open up my hips, my body,
I wanna let that heart rate feel
like how it's gonna feel when I go into the race,
but I don't wanna fatigue myself.
So 10 minutes in each of the disciplines
is basically the perfect amount of time
to warm yourself up, get flexible,
work out any kinks,
while not taking too much out of your legs.
How you wanna do these warmups is in the reverse order
of how the triathlon goes.
So triathlon, swim, bike, run.
In a warmup, run, bike, swim.
So for starters, go off and plan
for about a 10 minute run,
where in the first three minutes of the run
you're just doing a light jog,
a slightly faster pace than if you're walking.
Over the next three minutes,
start doing some dynamic stretches.
I'll link to the video that I did up here
with all the dynamic stretching drills
that I use before a run.
Do that for about three minutes
and then the last four minutes of that 10 minute chunk,
start doing what are called strides.
So, once every minute of those four minutes,
do a pick up, where you're picking up two or over race pace,
for maybe just about 10 or 15 seconds.
Like you're not going quite up to a sprint,
because that's gonna tire you out,
but you're building a fair bit of speed
and opening those legs up.
Then, you're done the run.
That's it, you're 1/3 of the way to being ready.
Then, with the 10 minute bike, you're doing a similar thing.
Go and get into your bike shoes,
get into your biking attire,
get the bike all ready before you do this,
so that you don't come back after the bike warmup
and you're like,
"Ah, now I have to go and get everything ready
"and tape everything on and get my shoes on,"
and then they kick you out of transition.
No, get everything ready
and then just go grab your bike outta transition,
go for that 10 minute warmup,
where you're doing about three minutes or so
just light, light, light spin,
three minutes or so at your race pace
to bring that heart rate up,
and then about four minutes where you're at your race pace
and then you just do some 10 or 15 second surges
to again, open up those lungs,
open up the cardiovascular system, and open up the legs.
Give them a little bit of challenge.
And then what you can do in these last four minutes sections
is build the building parts.
So start off in the first four minute
of the seventh minute of those 10 minutes
as five seconds hard,
and then the next minute, do 10 seconds hard,
and in the next minute, 15 seconds hard,
and then 20 seconds hard.
By this time, your lungs, your cardiovascular system,
your legs, they're all gonna be ready to go.
Go and just rack your bike, because it's all ready to go,
grab your wetsuit and all your swim stuff,
because it's gonna be getting very close
to the start of the race.
Walk down to the water
and ideally, you wanna be able to get in the water.
If you can't get in the water, hang on,
we'll deal with that in a second.
But assuming that you can get in the water,
do a similar 10 minute warmup
where you're just going out and literally like
just getting wet for the first three minutes.
Just kinda splash around,
throw some water in your buddy's face,
they'll appreciate it, I promise.
Then for the next three or four minutes,
go out at a fairly steady pace,
really loose, not too tough.
But in the last three to four minutes of those 10 minutes,
start doing some punchy efforts
of about five to 15 seconds to get your heart rate up.
Then, here's the trick.
When you get onto the beach
and you're waiting to get started,
you wanna stay active.
You wanna be walking around,
you wanna be talking to people,
you don't wanna be standing there just like this.
Because when you're standing there like this,
all tensed up,
your body language, it communicates with your brain
and then it makes you nervous and it makes you
unconfident, disconfident, less confident.
Not confident, so walk around, be loose,
talk to people, ask how they're feeling.
It'll help them too.
The idea is to keep your heart rate up
and keep yourself from thinking too much
about the start of that race.
So you wanna keep your heart rate up in a good way.
You don't want it to be up in a nervous way.
Now, let's say that you can't get in the water.
At very least, break some rules
and go and splash some water in your face
so that you can get that feeling of the water on your face
and you know what the temperature's gonna be like.
Then, you can go and do some arm circles,
and you wanna do the same thing.
You wanna keep your body nice and loose
and what you can do is go and get some stretchy band,
you can get some Thera-Band, which is like as thick as that
or you can get like the sheets of rubber
and go to, maybe a partner,
and start doing some arm swings and arm pulls
to practice your catch.
And do some of these and do some of these.
You wanna open up those shoulders
and the neck and things like that
in a similar fashion to as you would when you're swimming.
Simple as that.
Then stay loose, go out, enjoy the fricking race.
You know what I enjoyed this morning?
Another flat tire.
I don't know what happened.
I checked the inside of the brand new tire.
I checked the inside of the wheel well in the tire.
Nothing's poking out, nothing's cutting,
there's no glass, there's no shards.
Perfectly good ride,
right as the speed was about to pick up
with the wind at our back,
it was gonna be so much fun,
with the final sprint coming in from outta town,
bam, flat tire.
Fortunately, my buddy Ben stopped for me.
Good man, that Ben, good man.
(relaxing music)
Okay fellas, don't worry about
what they say about you online.
Still my home wheels.
Since I've got two flats over the last week
and I think two flats earlier in the summer,
everyone's up in the comments
telling me about how I either
maybe don't know how to change a tire
or I need to change my tire preference or I don't know.
Just a lot of static about flat tires.
Sorry dudes, we got really crappy roads
and then, in addition to that,
these Alto wheels, their first run that I've got here,
they've got a really tight tolerance.
So the rubber that I put on it is so tight
that I've gotta use tire levers to wedge the tire back in
when I replace the tube.
Not a recommended practice.
I almost always recommend that you just roll it in there
with your fingers,
but it's so tight
that I've gotta use the tire lever to do it.
Creates pinch flats, it happens.
It's kind of the stuff I'm dealing with
and it's just part of cycling.
Best thing that you can do is just get the equipment,
the know-how, the skills
to be able to deal with it, ride with it.
If you gotta deal with a flat, you fix a flat.
Bring the stuff you need.
It's not the end of the world.
Don't worry folks, I'm doing my best here
to try to avoid flats,
'cause I don't like flats very much either.
But some tips to avoid flats.
Rub your hand on the inside of the wheel bed,
see if there's any spokes or sharp things sticking out
underneath the tape that's inside there.
And always rub your finger along the inside of the tire,
see if there's anything stuck in there.
Check the tire for cuts and just kind of in general,
try not to use tire levers
when you're wedging the tire back in.
Creates problems, my friend, big problems.
But it'll all be okay, trainiacs.
We will get through this.
We will get through the great tire Armageddon of 2017,
alright, alright, you and me together.