Triathlon Magazine Canada - - Front Page -

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 TR5

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

$185 $170

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.

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