NEXT-GEN TRAINERS AND RACERS
The running shoe revolution spurred on by the addition of carbon-plate technology to racing shoes seems to have inspired lots more technology developments in running shoes these days. Shoes are lighter, but somehow manage to offer more support and cushioning than ever. It’s a great time to be in the hunt for a new pair of running shoes—here are a few worth a look.
Asics Gel-Nimbus 25
$210/US$160
Asics has made 24 other iterations of the GelNimbus, so it’s a safe bet that the 25th is a great shoe. The Asics Gel-Nimbus 25 was released in February, and will be a crowd favourite among runners and triathletes around the world. It is a well-cushioned, comfortable shoe that is perfect for training. It has a knit upper that will hug your feet nicely, keeping you locked in and preventing movement as soon as you lace up. The midsole is where you’ll find the shoe’s ample cushioning, which consists of Asics’s FF Blast+ foam. This foam, paired with the Nimbus 25’s lightweight design, will give you an extra bounce with every step. Finally, we move onto the outsole, which has Asics’s AHAR rubber to give you great traction and keep you from slipping. The AHAR outsole rubber is also super durable, so you won’t have to worry about wearing the sole out anytime soon, even after you put your Nimbus 25s to the test in consistent training.
Puma Deviate Nitro 2
$200/US$160
Puma’s Deviate Nitro 2 is, as the name suggests, only the second iteration of this model, but its release was a welcome one in the running community. Puma impressed anyone and everyone who tried the original Deviate Nitro, and its successor couldn’t have come too soon. The Nitro 2 is an extremely comfortable and fast shoe. That comfort starts in the shoe’s upper, which is made from woven mesh that is very breathable. One negative part of the original Deviate Nitro was the heel, which wasn’t all that soft and could cause blisters. Puma has improved on that design and added a padded heel collar, which should eliminate any worries you may have had about getting blisters. The midsole is where you’ll get most of your speed from this shoe, as it has a carbon plate running from heel to toe. Puma calls this the PWRPLATE, and it is designed to produce tremendous energy return. Like with the first iteration of the Deviate Nitro, you’ll be flying through runs wearing this shoe. The company’s PUMAGRIP performance rubber will also keep you on your feet in even the most slippery and wet conditions. Put all these features together and you get a reliable, fast and comfortable shoe.
New Balance Fresh Foam X 1080v12
$200/US$160
The design team at New Balance says that if they could only make one running shoe, they would choose to make the Fresh Foam X 1080v12. They say that the 1080 is not only the best running shoe New Balance produces, but “it’s also the most versatile.” What do they mean by that? The 1080 can help any runner from elite to weekend warrior. The 1080 features New Balance’s Fresh Foam X cushioning (hence the shoe’s name), which is one of the keys to its comfort. The upper consists of the company’s Hypoknit technology, which is stretchy yet supportive. On the outsole, there is durable rubber that will not only provide great traction, but also add to the shoe’s rebound and energy return. Plus New Balance also focused on sustainability—the 1080 consists of a significant amount of bio-based and recycled materials. This is a shoe that you will never regret buying, and it very well could make you a New Balance fan for life.
Saucony Triumph 20
$210/US$160
If you’re familiar with Saucony, odds are you’ve heard of the Triumph. Maybe you’ve even owned a pair. If you have, then you’ll be happy to know that the company has released the 20th iteration of the Triumph, and the shoe still only continues to improve after the success of its many, many predecessors. A few guarantees come with the Triumph 20: you’ll get a comfortable, soft ride with every run, a lightweight shoe that won’t weigh you down, all in a great trainer that will help you thrive as a runner. The Triumph’s engineered mesh upper is comfortable and breathable, which is always a welcome feature with shoes you plan to wear for longer runs. The midsole includes Saucony’s PWRRUN+ foam, which provides excellent cushioning and great bounce without adding too much weight to the shoe. The outsole is decked with high-abrasion rubber that provides good traction and durability. If you already knew about the Triumph, it won’t surprise you that the 20 is an awesome shoe, but if you’re only just learning about it, it’s time for you to see what all the hype is about, because it truly deserves it.
Under Armour Flow Synchronicity
$180/US$140
This shoe’s just for the ladies. Sorry, gentlemen, you’ll have to sit this one out. Under Armour’s Flow Synchronicity was designed specifically for women, because, as the company points out, “Women’s feet are different than men’s.” The UA team notes that women’s heels and arches, and their feet as a whole, are shaped differently than men’s, but so many women’s running shoes follow men’s design and shape standards. Other clothes and apparel are shaped specifically for men or women, so why isn’t that the case for most running shoes. The UA Flow Synchronicity was designed by a women-led team that asked female athletes what they want in a shoe and studied women’s biomechanics to produce a shoe that is built to support a woman’s feet. The shoe is lightweight and comfortable, and it’s perfect for any kind of run, whether you’re training for a 5K or a marathon. So, ladies, forget the male-focused shoe designs of the past, because it’s time to start giving your feet what they really need: a shoe built just for them.
Hoka Carbon X 3
$230/US$200
Hoka has released the third iteration of their carbon-plated super shoe, the Carbon X 3. This shoe features everything runners loved about the first two models and improves on them, making the Carbon X 3 one of the company’s fastest runners to date. The upper is lightweight and knit, making it a pleasant and breathable ride for even the longest of runs. The midsole is thick and bouncy (a Hoka classic), and its foam makeup is designed to give you great energy return. Within the midsole is the shoe’s carbon-fibre plate, which further improves the shoe’s propulsion and performance. On the shoe’s outsole there is more foam, but this is grippy and will provide great traction. The team at Hoka says the Carbon X 3 is perfect for everyday running and racing—the best of both worlds. After so much success with the first two iterations of the shoe, the Carbon X 3 is without a doubt going to be a fan favourite in the running community—and for good reason.
Brooks Hyperion Tempo
$200/US$150
As soon as you lay eyes on the Brooks Hyperion Tempo, you’ll want—no, need—to try a pair on. It’s a slick, cool shoe that will catch anyone’s eye. As soon as you’ve got the Hyperion Tempo on and given them a test run around your local run shop, you’ll want—actually, need is the better word here once again—to get a pair for yourself. This is an ultralight shoe designed specifically to get you ready for your next big race. It’s the perfect shoe for hard training sessions in which you need to run fast. Now, with some shoes that are built for speed, performance takes priority over everything else, including comfort. That’s not the case with the Hyperion Tempo. While speed and performance were clearly a priority for the team at Brooks, comfort was just as important. The shoe’s upper is made of a soft, comfy mesh that won’t rub against your skin, so there’s no need to worry about blisters, even in your first run in the shoe. The midsole features a brand-new foam from Brooks, which the company has called DNA Flash. This foam is light and offers spectacular energy return, which is perfect for a shoe designed for running fast. The durable and grippy outsole is the final touch that makes the Hyperion Tempo a must-buy for every runner and triathlete.—BS-M
THE AVAILABILITY OF gear for triathlon is endless. For “gear-heads” who live for the latest gadgets and technology, it’s a dream come true. But for those new to the sport, it can be confusing. Let’s break it down from a coach’s perspective.
First and foremost—the best gear in the world will not make up for not doing the training. It’s also important to note that the needs of a high-performance athlete with race experience will be considerably different from an age grouper going after their bucket list race distance. Gear should suit an athlete’s abilities and training goals as well as their wallet.
The most useful piece of gear for training is a sport watch with heart rate, GPS and multisport functionality. Capturing time, distance, pace and heart rate of workout efforts is key to a successful training program for both athlete and coach. The extra functions available can enhance training, assuming the athlete understands how to use them. Extra features, though, can be detrimental if the athlete gets too focused on numbers at the expense of getting the workout done.
Swim
The minimalist or new swimmer’s gear needs are simple. A swimsuit, bathing cap, well-fitting goggles and watch that can record metrics in a training session. A wetsuit can be borrowed or rented for open water swimming and racing to get a feel for one that works best.
As a triathlete progresses, adding a kick board, pull buoy, fins and paddles can help build strength and practise stroke correction in drills. The downside to using these tools is becoming reliant on them instead of working on becoming more efficient through stroke correction. Advanced swimmers may add tools to focus on certain parts of their stroke. A tempo trainer (metronome) helps to increase stroke rate, a snorkel enables focus on perfect form without turning to breathe, while bands help to dial in stroke efficiency and strength by eliminating the kick. A tether can help a triathlete build distance and endurance in a pool by eliminating turns at the wall. The latest tech in swim goggles allows swimmers to view their metrics without having to check their watch.
Wetsuits for open-water training are a must for colder temperatures and can be supplemented with neoprene booties, gloves and caps. For warm-water races, triathletes looking to increase their speed may opt to wear a swimskin over their trisuit. A well fitted trisuit is a good basic choice to wear for racing and should be worn for a few training sessions to be sure it’s comfortable.
Out of the pool, tension bands are effective ways of building strength by doing dry land swim work for a progressing swimmer, without investing in an ergometer trainer that would be suited for a competitive swimmer.
Bike
Cycling is the most gear-intense part of triathlon, and it bears repeating that the best gear won’t make up for lack of training. However, it can enhance progression and comfort, which are both vitally important. Aside from that, a bike that fits properly is key.
The basics of cycling can range from a hybrid to investing in a “starter” road bike. A bike helmet that is CSA approved is mandatory for all races. Clipless pedals and cycling shoes are worth the cost for pedalling efficiency, while shorts with a chamois add comfort. Sunglasses for sun and wind protection and two bottle cages for hydration will get you started.
Progressing on the bike is where things get more complicated and confusing. An indoor trainer is the next key piece of gear for training. Few triathletes can get outdoors consistently three times a week and execute their workout due to time, traffic or weather. A “dumb” trainer (without Bluetooth connectivity) is sufficient to start. It requires the athlete to train by heart rate and perceived effort. Adding cadence and speed sensors will elevate the training opportunities, but the real step up comes from adding a power meter and/or a “smart trainer” to capture metrics and enable the triathlete to follow a workout file.
The next level of gear is the bike, with astonishing choices to consider and far too many options to cover in this article. From a coach’s perspective, it’s important to consider the athlete’s goals and abilities. The bike set up and fit should be different for a first-time long course age-grouper doing a flat course than for an experienced triathlete looking for a personal best on a short, but hilly, course. Gear choices would consider facilitating nutrition and hydration and how long the athlete can maintain an aero position, as well as aerodynamics. The choice of helmet, wheels, hydration system and kit can make a substantial difference—if they have properly trained.
Run
Gear for the run goes beyond a good pair of shoes and weather-appropriate clothing. Training with a multisport GPS watch is essential regardless of the type of workout and using it properly is key for your coach to analyze your run—so use that lap button. Shoe choice is personal, but should be appropriate for both run mechanics and distance. Some triathletes rotate shoes depending on the nature of the training session (short/intense/ racing vs long training runs). Also important is an appropriate hydration system for longer training runs to help stick to a nutrition plan.
Treadmills have their place to get those brick runs done in inclement weather. A heartrate monitor is important to ensure you stay in your prescribed zones since the machines can report different metrics for pace and distance. Gear that helps make treadmill running more effective includes earbuds, a stride pod to measure cadence or using an online program such as Zwift.
Strength, Stretch & Recovery
Functional strength and proactive soft tissue work are important for triathletes to avoid injury and recover from training efforts. Gear can be as simple as some tension bands, a few free weights and a yoga mat. Upgrades for getting it done might include a Swiss ball or TRX suspension system if the gym isn’t convenient.
Gear for recovery starts with a foam roller and can include a lacrosse ball or any number of tools for working out the knots in legs, glutes and shoulders. Upgrades might include a percussion therapy gun or compression boots.
As with all gear, it doesn’t count unless it’s being used properly.
Sandie Orlando is a multisport coach with CL Performance Training, co-race director of the Georgina Spring Fling and Georgina Marathon with Endurance Event Productions and age-group athlete.