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Big news for the multisport world!  SwimOutlet.com, which dominates the online retail market in aquatics in the U.S. (disclosure, I have an affiliate store, click on the “Ironworks Store tab above to check it out!), has been approved by USA Triathlon as a part of their USAT Certified Multisport Retailer program.  The certification was granted as SwimOutlet.com has moved more and more into multisport with its product offerings and sponsorships. This year, it announced a partnership with Olympian Jarrod Shoemaker and later this summer will sponsor its first triathlon event with the inaugural Oakland Triathlon Festival.

Having SwimOutlet.com more involved in triathlon will be sure help our sport’s broader outreach to potential new athletes and triathletes since they have such a prominent voice and place in the aquatics and swimming world.  SwimOutlet.com carries a full range of swimming, running and some limited cycling products, I particularly like their Sporti in-house value brand for great quality and incredible value.  USAT members will be sure to receive a discount on certain items, stay tuned for more details!

Everyone knows by now that the off season is an important time of the year for training.  It’s when you focus on your limiters, improve your technique, and build strength and base for the upcoming year, not when you sit around on the couch, binge viewing old TV shows on Netflix while eating bagfuls of Doritos.

I was talking about this very subject with an athlete I coach earlier today and an analogy that one of my old coaches used came to mind.  He said that athletes should think of their competitive season training as building a big cannon, and that the off season was when you build the ship that you place that cannon on.  In other words, the base miles you put in during the off season form the foundation for the cannon that is the speed work that you do during the competitive season.  So, sticking to the analogy, you can imagine the results if you took a great big cannon and tried to fire it off a canoe.  All the best equipment, nutrition, planning, and speedwork are only as effective as the base training that supports them.  So what kind of ship are you building over the upcoming off season?  When you head to your A race next spring are you going to be on a canoe or a battleship?

Anyone who’s been in triathlon for a while knows how much you can spend on equipment.  Beyond even the essentials for racing you need all the gear for day to day training.  Having up-to-date and comfortable clothing and equipment makes all the yards in the pool and miles on the road a lot more comfortable and enjoyable.  So when a great clearance sale comes along like the one going on at SwimOutlet you’ve got to take advantage of the opportunity!  Take a moment and check it out, you might find some great holiday gifts for your multisport friends and family, or even pick up an early Christmas present for yourself!

Happy Training!

When it comes to the swim, one of the most important, and yet often overlooked, pieces of equipment for any triathlete is a good pair of goggles.  In training, they protect your eyes from the ravages of chlorine, and in competition they help keep your vision clear so that you can navigate efficiently around the swim course.  Even the best wetsuit or speedsuit isn’t going to be of much use when you can’t see where you’re going!  Hardly anything can spoil a swim faster than a leaky or fogged up pair of goggles.

This summer I’ve been searching for the perfect open water triathlon goggles.  I’ve tried several pairs, the first of which were the Sporti Antifog Cabo Goggles.  The Cabos are a one-piece soft Silicon design with shatter-resistant polycarbonate lenses, and a split Silicon head strap which ensures plenty of adjustability for a good fit.  I found adjustment to be easy and had no trouble getting the goggles ready to go.  The fit was very comfortable.  The lenses are slightly on the large side, which offers great peripheral vision, but those with a smaller face might try something like the Sporti Antifog S2 Goggles.  I’ve been swimming with the Cabos for the past week and have had no issues with fogging or leaking.

Overall, the Cabo’s are a solid choice for triathletes and swimmers looking for a good pair of goggles for training and racing, in the pool and in open water.  And at $5.95 they offer an unbeatable value!

Thanks for visiting Ironworks Multisport.  Be sure to check back soon for more triathlon training and equipment tips.  Happy Training!

If you’re a triathlete and interested in improving your swimming, signing up for a Master’sswim meet is a great way to do it.  For one thing, no one is better at swimming than the swimmers!  There’s so much swim talent in this country, you’re likely to see some great performances, and you’re likely to meet some very cool people too.  US Master’s Swimming is an amazing organization, so I thought it was extremely cool to see Olympic Medalists Jason Lezak and Emily Silver showing up for a relay at the Master’s National Championships.  It’s great to see Olympians giving back to the sport, and it’s also great to see the enthusiasm they generate among other athletes.  So if you’re looking to improve your swim split, see some fast swimming, or just have a great time, find a Master’s meet near you and dive in!  You never know who might show up!

Happy Training,

Coach Land

Thinking of getting some new swim paddles?  Then be sure to check out The Gangloff Review by Olympic Gold Medalist Mark Gangloff at SwimOutlet.com!  He compares 15 popular swim paddles and offers some great tips and insight.  If you’re looking for some new paddles and can’t decided which ones are the right for you then this is definitely worth reading.  And while you’re here at IronworksMultisport.com, please check out the new Ironworks Store feature at the top of this page to stock up on all your swim gear.

Happy Training!

Coach Land

After 14 years as a triathlete, I know pretty much all there is to know about blisters.  I’ve finished races where my white shoes have been turned red and I’ve spent days hobbling around on mangled feet.  I think I had blisters of some sort after nearly every race, until I started racing in the K-Swiss Kwicky Blade light.  It’s without a doubt the most comfortable shoe I’ve every raced in before.  The upper is made of one single piece of ion mask hydrophobic material, so even as you sweat and pour water over your head during a race or hot workout, the shoes stay dry.  Top that off with the light weight and responsive feel, and you’ve got a perfect shoe for racing and fast paced training.  I’ve even done some of my long runs in them and been perfectly comfortable.  And you don’t have to take my word for it, Leanda Cave wore these to victory in Kona this year.  So if you’re looking for the ideal shoe for racing, fast training runs, and ultimate comfort, look no further!  Pick up a part of K-Swiss Kwicky Blade Lights and run fast, comfortable, and blister free.

Some time ago, I started a little project to analyze the height to weight ratios of some of the  world’s best triathletes.  I got interested in this because of the old rule for runners that states that a runners race weight should be 2 pounds per inch of height.  Simply put, if you’re 6 feet tall (72 inches) you should weight 144 pounds (72×2=144).  That’s pretty lean when you think about it, but it actually holds true for many of the worlds best runners.  But triathletes have to carry a lot of extra muscle to swim and bike!  So what’s the “ideal” ratio for triathletes?  The results are actually pretty surprising and are slightly different for men and women.  If you check out my old post on elite men’s height to weight ratios you’ll notice that Ironman athletes tend to be a little heavier than ITU athletes.  It’s the reverse for the women, although that could mainly be due to the narrowness of the sample that I’ve used.  I’ve calculated the height to weight ratios for women’s world champions in Ironman and Olympic distance racing below.  Please note, this is only the best info I could find on the internet so I can’t guarantee the accuracy!  Also, you’ll see that there is a pretty side variation in heights and weights even among world champions, so it’s not really possible to claim that there’s one “ideal” ratio, and please don’t go and try to loose weight just because you’re not as thin as Chrissie Wellington!  The most important thing for all athletes is to do the best you can with what you’ve got.

ITU World Champions 2001-2010:

Nicole Hackett: 5’5″, 123 lbs.=1.89 pounds per inch of height

Siri Lindley: 5’0″, 128 lbs.=2.13

Leanda Cave: 5’11″/127 lbs. =1.78

Emma Snowsill: 5’3″/108 lbs.=1.71

Sheila Taormina: 5’3″/119 lbs.=1.88

Vanessa Fernandes: 5’6″/126 lbs.=1.90

Helen Tucker: 5’6″/121 lbs.=1.83

Emma Moffat: 5’7″/126 lbs.=1.88

Average: 1.87

Ironman World Champions 2001-2010:

(*No available information for Lori Bowden)

Natasha Badmann: 5’5″/110 lbs.= 1.69

Michellie Jones: 5’11″/132 lbs.=1.85

Chrissie Wellington: 5’7″/132 lbs.=1.97

Mirinda Carfrae: 5’3″/114 lbs.=1.81

Average: 1.83

Thanks for reading!  Please check back soon for more articles on training and racing from Ironworks Multisport!

If you’re interested in doing a sprint distance triathlon this fall, be sure to check out my 12 week training plan available at TrainingPeaks!  I designed this plan for athletes with some experience in swimming, cycling, and running, who are interested in a plan that will help them get ready for their first race.  This is also a great plan for athletes how may have done a triathlon or two and are looking to improve their performance.  To begin this training plan you should be in good health, and should be able to swim 400 yards, bike for 30 minutes, and run 3 miles.  Please feel free to contact me with questions at land@ironworksmultisport.com!