CYCLING CHIC TRI-SPECIFIC SHOES
So why do triathletes need something different to the shoes roadies wear? Well, how often does the typical road racer finish his bike and run like a madman with his shoes still clipped in to his bike? Tri- specific shoes typically have few straps (and never have laces) and come with other features designed to help you have a speedy transition. Here are a few tri- oriented shoes that will fit the bill if you’re in need of a new pair this season:
Garneau Tri X-speed
These budget- oriented shoes offer lots of performance at an entry-level-friendly price. The reinforced nylon outsole provides lots of stiffness (which is what you want – you want all your energy going into the pedal and moving you forward, not being absorbed by your shoe) and has some nice ventilation, too. The Tri X- Speed is built very much like Garneau’s higher- end shoes – a roomier fit, a synthetic leather upper, a reversed Velcro closure system and a special puller and main strap retention system for speedy transitions.
Specialized Comp Road Shoes
Yeah, we talked about being triathlon specific, but triathletes who like their shoes to feel, well, more roadlike will enjoy the benefits of these Boa dial- closure shoes that are still very easy and quick to tighten up. The Body Geometry sole construction and footbed is ergonomically designed to keep you efficient as you pound down on the pedals. The synthetic upper has mesh venting for a comfortable fit that provides lots of breathability. You can also get these in different widths if you need a wider or narrower last to get the optimal fit.
Shimano has long been a leader when it comes to high-performing, durable and comfortable shoes and the TR5 continues that tradition in style. The T1- Quick strap and extra-wide collar makes it really easy to get your foot in and out, aiding in speedy transitions, while the 3D breathable mesh is very comfortable, even for barefoot race use. The lightweight glass fibre reinforced nylon sole provides lots of stiffness to enhance your performance.
Pearl Izumi Scott Tri Fly V Carbon
stylish shoes provide as much performance as good looks. Thanks to the anatomic TRI closure and fully-lined mesh upper, your foot will stay comfy even without socks while training or racing in the Tri Fly V Carbon. There’s a super-stiff carbon sole that’s both light and vented, while also providing lots of anatomic and arch support. The dual-density EVA insole adds to the comfort and support, too.
Road Tri Pro
Thanks to a tongue-less design and an adaptive fit pattern, the Tri Pro offers an extremely comfortable ride in a high-performing shoe. The wide upper strap is really easy to pull to tighten things up as you start your ride, while the lower strap allows you to dial in the perfect fit. The Ergologic insole features an adjustable arch support and metatarsal button, too, making this a great option for those folks who struggle to find a comfortable shoe. The stiff injection nylon glass fibre sole offers a huge range of cleat adjustment, too.
$ 140 $ 210 $190 $250These $230
Giro Incitor Tri
With a wide opening that makes it easy to get your foot in or out of, the Inciter Tri has a broad upper strap and an integrated scuff guard at the heel. All proof that this is a shoe designed to take the abuse we routinely hand out as we come into and out of the transition area. The low-profile, custom- engineered nylon composite outsole ensures you’ll get the most out of every pedal stroke. The breathable mesh upper makes this a comfy shoe even in hotter conditions, while the moulded EVA footbed enhances that comfort level.
Bontrager Hilo Tri Shoe
You get a ton of value for the price in this tri-specific shoe. The dual strap design offers comfort and quickness while the Powertruss sole improves stiffness (and also performance) without adding excess weight. The inform Race last offers a slightly roomier, high-performance fit, while the micro-fibre mesh upper is very breathable. There’s an easy to grab heel loop that makes it easier to pull the shoe on while you’re riding and the top strap is specially designed so it won’t pull through so you won’t run into any issues heading out of T1, either.— KM
TEMPO RUNNING IS a cornerstone of training for runners and triathletes: it teaches control, pacing, patience and how to embrace the discomfort of racing, all the while boosting fitness. Probably more than any other workout, the tempo run can be used to practice positive race day psychology and optimal preparation. It’s also a valuable tool which prepares you how to pace off the bike, which is why nailing tempo runs is important for every triathlete.
The tempo run must be done just below lactate threshold. You should not start at a faster pace than you finish ( you know, where you start enthusiastically too fast for your fitness only to blow up later). You need to plan your pacing and execute that plan.
Tempo runs are often also called “anaerobic threshold (AT)” or “lactate-threshold” runs. The term was first made popular by Jack Daniels, PHD., in his book Daniels’ Running Formula (Human Kinetics): “A tempo run is nothing more than 20 minutes of steady running at threshold pace.” Threshold pace is the effort level just below which the body’s ability to clear lactate, a by-product of carbohydrate metabolism, can no longer keep up with lactate production. Therefore, once you feel the “burn” as the lactic acid builds in your muscles, you aren’t at tempo. If you start at 5-km pace and slow after 10 minutes, you aren’t running steady or at tempo. The pace of the tempo run will vary with the distance you are training for and the time out there. For most people this is about 25 to 30 seconds per mile slower than their current 5-km race pace.
Another gauge of tempo (an important one for athletes trying to tune into perceived effort) is to look at effort. If an easy run is 50 to 60 per cent of your max effort, then a tempo run is 80 to 90 per cent. Tempo runs should be a conscious, steady effort, with the emphasis on conscious – staying relaxed while working hard, keeping form and breathing well. You should finish a tempo run feeling there is some reserve. If you are completely spent and gasping for oxygen, like after a race, then you haven’t done it properly (most likely you went out too hard) and you will have mistimed not only the workout, but your week, as you will not recover in time before the next key sessions.
If you are in triathlon training, you will not be tapered for these sessions. While training fatigue will be a factor, the benefits of tempo runs are huge: in a race you never get off the bike feeling fresh-legged, even if you are well prepared. The tempo, basically, gives triathletes a huge fitness and mental boost because it gets you used to performing near aerobic threshold, and increases glycogen storage capacity and allows you to mentally adapt to the discomfort of racing.
Remember, the one real requirement of tempo running is that you stick to a steady, specific, planned pace. Tempo running can be used to boost general fitness in the early season, and to prepare for specific paces during race season with less cost to the body than running intervals.
Whether you focus on tempo running as a stand-alone workout or to learn to run goal pace off the bike, keep the intention of the workout clearly in your mind: the focus is on preparing the body for the feel and physical stress of faster running on top of the specific focus on building fitness.
• Tempo runs shouldn’t kill you, they are not a race or a time-trial, the pace and breathing is similar to a race pace, but when you finish you should feel that you could go a little longer if you had to. A tempo pace is distinctly different from warm-up pace or long-run pace, in that you have to concentrate more on what makes you run fast. The trick is to feel fast and quick, but very in control. • As you go through your training sessions, allow yourself to think ahead to race day. Practice the way you want to feel during the run. Having internalized good run habits, a positive emotional mind-set will have great benefit during the last leg of the race. Be ready for the effort of running off the bike. In the last 10 minutes of your bike before a brick run, start thinking about running well and getting mentally prepared. • For transition running: as soon as possible off the bike try and hit your natural run cadence and pace. Relax and try to run naturally, checking that you are not tense or tight anywhere. • Keep your leg speed up as you tire and stay tall. Check your run
cadence and shoot for 90 to 95 steps per minute. • Tempo runs are great times to run fast and think like a runner. Be efficient and keep your body moving forward fluidly with minimal side-to-side movement, bounding or shoulder rolling. • “Energy flows where attention goes.” Paying attention to what you are doing and do it well. A strong heel lift? Visualize your heels lifting. See yourself moving well across the ground. • Tempo running is an excellent opportunity to become a better racer while increasing your ability to run at a faster pace. A harder sustained effort in training allows you to work through discomfort while remaining positive.