How to improve your Sprint to IRONMAN Triathlon Times using the Latest Swim, Bike and Run Technology

Triathlon is a technical sport and mastering all three disciplines plus transition takes time and dedication. You are training hard but maybe not getting the results you want or deserve. Technology trickles down from the professionals and over time the prices become more affordable and can help you shave minutes off your triathlon race times. Here we discuss the most effective current technology to help you achieve your personal best.

Tubeless Tyres

Tubeless tyres have been popular with mountain bikers since 1999 due to their ability to resist punctures and they can run their tires at lower pressures, resulting in more grip and comfort. A tubeless system is also less likely to puncture (even when running lower pressures) than a tubed tire as there is no tube to pinch between an obstacle and the rim – the cause of the dreaded snakebite or pinch flat. A pinch flat happens when the tire bottoms out on the rim, completely compressing the tube causing it to fail and usually leaving two holes which resembles a snakebite.

In 2006 Shimano Hutchinson introduced a tubeless system for road bicycles but due to lack of sponsorship did not take off with road racers and nowadays the pro's prefer tubular tyres. Tubular tyres tend to be the preserve of the professional riders as they need to be glued to the wheel. The benefit of tubeless tires for triathletes is however more apparent and as their price falls you should consider using them.

Tubeless road bike tires offer greater puncture protection, they are lighter weight, and offer a lower rolling resistance, which results in a more comfortable and more controlled ride. Tubeless tyre rolling resistance is lower than that of both clinchers and tubulars due to the friction between inner tube and casing being eliminated. This lower rolling resistance can equate to a gain of around 5 watts according to GTN.

If you are travelling to a race by air, you will need to deflate the tire, and this could cause messy sealant leaks and cause your stress when you arrive as you need to find a bike shop to help inflate and check your tires. In this scenario some athletes prefer to use a latex inner tube to reduce stress. Here's a great latex inner tube.

Tubeless tyres can leak air if not seated correctly so if you need to rack your bike the day before your race then you may find your tyres are a little flat when you exit the water and transition to the bike leg. But hopefully you would have checked your set up in training and avoid such an issue.

Tubeless tyres are harder to change than clinchers as they have a tighter fit on the rim, need sealant and a special pump or air compressor. Another consideration is that you will need to top up the sealant every 3-6 months as it tends to dry out.

Pros

-          Less likely to puncture which could save you minutes in a race. The time saving is dependant on how good you are at changing an inner tube under race conditions.

-          You can gain 4-5 watts with lower rolling road resistance which can save you minutes in a race. The time saving is dependent on your race distance and tire brand.

-          They give a more comfortable ride and you could feel less fatigued going on to your run leg.

Cons

-          Expensive when combined with the price of a set of good tubeless wheels.

-          When travelling to an overseas race it can be messy (tubeless sealant leakage) and stressful when you arrive if you need help to reinflate your tyres. You could use a latex inner tube as a back-up.

-          They could lose air overnight if you rack the day before your race.

-          Are more difficult to change than a clincher tyre.

-          You will need to top up the sealant every 3-6 months.

Seat Post Dropper

On March 20th, 2022, Matej Mohoric stunned the cycling world by winning Milan-Sanremo using a seat post dropper to ascend quicker. Mohorič‘s bike was fitted with a Fox Transfer SL dropper post, launched in June 2021 and is claimed to weigh 327g. It’s described by Fox as the “lightest mainstream dropper post on the market”. Seat post dropper technology has moved on and they don’t weigh much more than a standard seat post. The seat post dropper enabled him to get into a more effective ascending position.

The seat post dropper is race legal and may give an advantage for triathletes on longer hilly courses.

Dropper posts are mostly seen on mountain bikes and allow the rider to drop the saddle height at the flick of a switch, making it easier to lower their centre of gravity or shift position on steep or technical terrain, improving their ability to manoeuvre the bike.

It may be something to try in training to see if it can improve your comfort on longer rides and also improve cycling ascending or descending skills.

Pros

-          Could improve comfort and handling skills

Cons

-          Something more to think about in training and racing and are a little heavier than standard seat posts.

-          Not proven in triathlon races yet.

Carbon Running Shoes

Running shoes with a carbon inserts first emerged in the 1990’s but were very rigid and hard to run in. Many brands tried to make a good, comfortable carbon running shoe, but it wasn’t until the Vapor Fly 4% was created by Nike for Eliud Kipchoge did it become a useful shoe type. Eliud lowered the marathon world record in 2018 in Berlin to 2:01:39 using this new carbon plated shoe. 

A carbon plate is used in the running shoe midsole to create a degree of rigidity and therefore improve the stability of the platform. The carbon plate also enhances energy return from the midsole material because of the additional stiffness.

After 2018 the Vapor Fly 4% was much sought after, and the standard price was around €300 but some sold for much more as they were in demand. Now most brands have a carbon version of race running shoe and are much more affordable. You can now get a branded pair for around €150 which is similar to a decent branded running shoe.

Most people who have tried them have reported a positive difference and achieved PRs in their races. A study in 2021 by Joubert and Jones of 7 carbon plated race shoes found up to a 3% improvement in running efficiency. A 3% improvement in running efficiency would theoretically translate to 25-30 seconds for a 15–17-minute 5km runner and 4-6 minutes for a 2.5-3.5-hour marathon runner.

They also found that some brands were better than others with the Nike Vaporfly 2 being the benchmark.

Based on these results and the falling prices of carbon plated racing shoe this could give an advantage over all triathlon distances from sprint to IRONMAN and beyond.

Pros

-          Selecting the right carbon plated race shoes could improve your running efficiency by 3%

Cons

-          Not all carbon plated running shoes are created equal so do your research (the study referenced in this Blog is a good place to start.

Download your FREE 8-Week Trail Running Training Plan.

FORM Goggles

FORM goggles have an in-goggle display which can give you data about your swimming speed, stroke rate, heart rate and pacing as well as training sessions for your desired race distance. I got a chance to test them and wrote about it in TRI247. These could help with your training and on race day help you understand your speed and stroke rate, keep your heart rate in the right zone and keep your pacing in line with your race strategy. To get open water stats you will need to pair your FORM goggles with a compatible Garmin or Apple watch. For heart rate data you will need to use a Polar verity sense or OH1 with the FORM goggles which is an extra expense.

They won’t however help you swim straighter so you will still need to practice sighting in your open water swim sessions before race day!

Interestingly that when the goggles were first launched, they stated that they were race legal but have now added “just be sure to check with your race director before racing”.

Pros

-          During training and racing they can help with pacing, distance and time.

-          The FORM App provides structured training sessions.

Cons

-          For open water stats you need a compatible Garmin or Apple watch plus for heart rate a Polar Verity Sense device.

-          The FORM goggles are quite pricey at €245 with 12 months membership plan.

Get FORM Goggles at Amazon.

Get your FREE swimming workouts for triathletes book here.

You can purchase FORM goggles here.

FINIS also do a smart goggle which is now available in Europe for around £285.

Conclusion

No amount of technology will replace consistent training, a good training plan and well thought out nutrition but I’ve detailed here a few ways to give you a little more speed on race day.  

Technology prices tend to come down so it’s worth keeping an eye on the latest trends to see which ones will help you achieve your personal race day goals.

Get some FREE resources including training plans here Chili Tri

You can purchase FORM goggles here.

Karen Parnell is a Level 3 British Triathlon Coach, 8020 Endurance and IRONMAN Certified Coach, WOWSA Level 3 open water swimming coach and NASM Personal Trainer and Sports Technology Writer. 

Need a training plan? I have plans on TrainingPeaks and FinalSurge marketplace:

TrainingPeaks

FinalSurge

8020 Polarised Training Plans

I also coach a very small number of athletes one to one for all triathlon distances, open water swimming events and running races, email me for details and availability. karen.parnell@chilitri.com

FAQ - Triathlon Technology

Tubeless Tire FAQ

What are tubeless tires?

Tubeless tires are a type of tire that does not require an inner tube to hold the air pressure. Instead, the tire itself forms an airtight seal with the rim, eliminating the need for a separate tube.

What are the advantages of tubeless tires?

Tubeless tires offer several benefits, including:

• Reduced risk of flats: Since there is no inner tube, the chances of getting a pinch flat or puncture are significantly reduced.
• Improved ride quality: Tubeless tires allow for lower tire pressures, providing a more comfortable and smoother ride.
• Better traction: With the ability to run lower pressures, tubeless tires offer increased grip and traction on various surfaces, particularly off-road.
• Self-sealing capabilities: Tubeless tires often have sealant inside, which can quickly seal small punctures, preventing air loss and allowing you to continue riding.
• Weight savings: Eliminating the tube reduces rotational weight, making the bike lighter and potentially improving performance.

Can tubeless tires be installed on any bicycle?

Tubeless tires are compatible with most modern bicycles that have tubeless-ready rims and tires. However, older rims and some non-tubeless-specific rims may require conversion kits or tubeless tape and valves to create an airtight seal.

How do I convert my bike to tubeless tires?

To convert your bike to tubeless tires, you will need tubeless-ready rims, tubeless-compatible tires, tubeless sealant, and tubeless valves. The process generally involves removing the existing tires and tubes, installing tubeless rim tape, mounting, and seating the tubeless tires, adding sealant, and inflating the tires to create an airtight seal.

How often should tubeless sealant be replaced?

Tubeless sealant dries out over time and loses its effectiveness. It is recommended to check the sealant every few months and add more as needed. Depending on the climate and riding conditions, the sealant may need to be completely replaced every 6-12 months.

Can I use a tube in a tubeless tire?

In an emergency situation, you can use a tube in a tubeless tire to get you home or to a repair shop. However, it is not recommended for long-term use, as it negates many of the advantages of tubeless tires.

Are tubeless tires more expensive than traditional tires?

Tubeless tires are generally more expensive than traditional tires, primarily due to the additional technology and materials required. However, the price difference has decreased over time as tubeless technology has become more widespread.

Do tubeless tires require special maintenance?

Tubeless tires require regular maintenance, such as checking tire pressure, inspecting sealant levels, and occasionally adding more sealant. It is also important to clean the rims and tires thoroughly during maintenance to ensure proper sealing.

Can I use a tubeless tire on a regular rim with a tube?

Most tubeless tires can be used with inner tubes on regular rims. However, it is important to note that using a inner tube eliminates the advantages of tubeless tires and may result in a slightly different riding experience.

Are tubeless tires suitable for road bikes?

Yes, tubeless tires are becoming increasingly popular for road bikes. They offer benefits such as reduced rolling resistance, improved puncture resistance, and the ability to run lower tire pressures for increased comfort.

Seat Post Dropper FAQ

What is a seat post dropper?

A seat post dropper, also known as a dropper post or adjustable seat post, is a component used in bicycles that allows the rider to adjust the height of their seat on the fly. It enables quick and convenient seat height adjustments without the need to dismount the bike.

What are the advantages of using a seat post dropper?

Seat post droppers offer several benefits, including:

• Improved maneuverability: Dropping the seat lowers the rider's center of gravity, making it easier to navigate technical sections and steep descents.
• Enhanced control: With the ability to lower the seat, riders can shift their weight back, increasing stability and control on challenging terrain.
• Efficient climbing: Raising the seat to the optimal pedaling height maximizes power transfer and efficiency while climbing.
• Comfort: Being able to quickly adjust the seat height allows riders to find the ideal position for different riding conditions, such as seated pedaling, technical descents, or jumps.
• Safety: Dropping the seat out of the way lowers the risk of accidentally hitting or injuring oneself on the seat during aggressive riding.

How does a seat post dropper work?

A seat post dropper consists of an inner shaft or post that can be raised or lowered within an outer seat tube. It is typically actuated by a lever or remote mounted on the handlebars. When the lever is activated, it releases a mechanism that allows the post to move freely, either up or down, based on the rider's preference. Releasing the lever locks the seat post at the desired height.

Can any bike use a seat post dropper?

Most modern mountain bikes and some gravel or adventure bikes are designed to accommodate seat post droppers. However, compatibility depends on the bike's frame design and the diameter of the seat tube. It's essential to check your bike's specifications and consult with your local bike shop to ensure compatibility.

Can I install a seat post dropper on my own?

Installing a seat post dropper generally requires some mechanical knowledge and tools. The process involves removing the existing seat post, installing the dropper post, adjusting the cable or hydraulic hose, and attaching the remote lever. If you are unsure or uncomfortable performing the installation, it's recommended to seek assistance from a professional bike mechanic.

How do I choose the right seat post dropper for my bike?

When selecting a seat post dropper, consider the following factors:

• Diameter: Ensure the dropper post matches the diameter of your bike's seat tube.
• Travel: Choose a dropper post with an appropriate amount of travel based on your riding style, frame size, and the amount of seat height adjustment you desire.
• Routing: Determine if your bike has internal or external cable routing for the seat post, as this will influence the type of dropper post you can use.
• Remote lever preference: Consider whether you prefer a handlebar-mounted lever or a lever integrated into your brake lever assembly.

Are seat post droppers maintenance-free?

While seat post droppers are generally reliable, they do require regular maintenance to ensure optimal performance. This may include cleaning, lubrication, cable or hydraulic hose adjustments, and occasional seal replacements. Refer to the manufacturer's guidelines for specific maintenance recommendations.

Can a seat post dropper be used on a road bike?

Seat post droppers are primarily designed for mountain bikes and are less commonly used on road bikes. Road bikes typically prioritize lightweight and rigid seat posts for efficient pedalling. However, there are a few dropper

Carbon Running Shoes FAQ

What are carbon running shoes?

Carbon running shoes are athletic footwear designed for running that incorporate a carbon fibre plate within the midsole. The carbon fibre plate is intended to provide various performance benefits to runners.

What are the advantages of carbon running shoes?

Carbon running shoes offer several advantages, including:

• Enhanced energy return: The carbon fibre plate is designed to store and release energy with each foot strike, providing a more efficient and responsive running experience.
• Increased propulsion: The stiffness of the carbon fibre plate helps propel the runner forward, potentially resulting in faster running speeds.
• Improved running economy: By reducing energy loss during each stride, carbon running shoes may contribute to improved running economy, allowing runners to maintain a faster pace for longer periods.
• Impact absorption: Despite their stiffness, carbon running shoes often incorporate cushioning materials that help absorb impact forces, reducing stress on the legs and feet.
• Lightweight construction: Carbon shoes often utilize lightweight materials, including carbon fibre, to minimize overall shoe weight and increase agility.

Are carbon running shoes suitable for all runners?

Carbon running shoes are most commonly used by experienced and competitive runners. However, they can be suitable for a wide range of runners, depending on individual preferences and running goals. It's recommended to try on different shoe models and consult with a knowledgeable running specialist to determine if carbon shoes are suitable for your running style and needs.

Can carbon running shoes prevent injuries?

While carbon running shoes can provide performance benefits, it's important to note that they alone cannot prevent injuries. Proper running form, adequate training, appropriate shoe fit, and gradual increases in mileage are all crucial for injury prevention. It's recommended to consult with a healthcare professional or running specialist for personalized advice on injury prevention.

How long do carbon running shoes last?

The lifespan of carbon running shoes can vary depending on factors such as mileage, running style, and surface conditions. Generally, carbon running shoes have a similar lifespan to other running shoes, ranging from 300 to 500 miles (480 to 800 kilometres) on average. However, it's important to monitor shoe wear and consider replacing them when the cushioning or traction starts to noticeably decline.

Do carbon running shoes require any special care or maintenance?

Carbon running shoes do not typically require any special care or maintenance beyond standard shoe care practices. It's recommended to clean them regularly, allow them to air dry after use, and store them in a cool, dry place to prolong their lifespan.

Are carbon running shoes allowed in all races?

The regulations regarding shoe technology and eligibility in races can vary. Some race organizers may have specific rules or restrictions on shoe technology, including the use of carbon running shoes. It's important to review the rules of a particular race or consult with race organizers to ensure compliance with their guidelines.

Can carbon running shoes be used for other sports or activities?

Carbon running shoes are specifically designed for running and may not provide the necessary support or stability for other sports or activities. It's recommended to use shoes specifically designed for the respective sport or activity to ensure optimal performance and safety.

Are carbon running shoes worth the investment?

The value and worth of carbon running shoes depend on individual preferences, running goals, and budget. If you are a competitive runner looking for potential performance benefits and are willing to invest in premium running gear, carbon shoes may be worth considering. However, it's important to try them on and assess their impact on your running before making a final decision.

FORM Goggles FAQ

What are FORM goggles?

FORM goggles are a type of smart swim goggles that provide real-time performance metrics and display them in the swimmer's field of view. They are designed to enhance the swimming experience and help swimmers track their progress and improve their technique.

What features do FORM goggles offer?

FORM goggles offer a range of features, including:

• Performance metrics: They display metrics such as lap count, split times, stroke rate, distance, pace per 100 meters/yards, and calories burned in real time.
• GPS tracking: When paired with a GPS watch, allowing outdoor swimmers to track their swim route and view it later.
• Heart rate monitoring: Certain models can connect to external heart rate monitors, providing additional data on heart rate during swimming. A good HRM is the Polar Verity Sense.
• Display customization: The goggles allow users to customize the display to show the metrics they find most relevant.
• Data storage and syncing: They store swim data, which can be synced with compatible apps or devices for analysis and tracking progress over time.
• Can be used in certain brands of spa pool.

How do FORM goggles display information?

FORM goggles feature a small, high-resolution display located inside the lens. The display is positioned in the swimmer's peripheral vision, allowing them to view the information without disrupting their swimming form.

Are FORM goggles waterproof?

Yes, FORM goggles are designed specifically for swimming and are fully waterproof. They are built to withstand immersion in water and are typically rated for depths suitable for swimming and other water activities.

Are FORM goggles suitable for all swimmers?

FORM goggles are designed to cater to a wide range of swimmers, from beginners to competitive athletes. However, it's important to ensure a proper fit, as goggles that fit securely and comfortably on your face will provide the best experience. FORM goggles come in various sizes, and it's recommended to consult the sizing guide provided by the manufacturer.

Can I use FORM goggles for open water swimming?

FORM goggles are primarily designed for pool swimming; however, you can pair the goggles with a  GPS watch for GPS tracking, which makes them suitable for open water swimming as well. The GPS feature allows you to track your swim route and provides additional metrics specific to outdoor swimming.

How are FORM goggles charged?

FORM goggles come with a charging cable. The goggles connected to the cable and the other end is connected to a USB power source via the cable. The goggles recharge through the cable connection points.

Are FORM goggles compatible with smartphones or other devices?

Yes, FORM goggles are compatible with smartphones and other devices. They can sync with compatible apps or devices to transfer swim data for further analysis and tracking. This allows users to review their swim metrics, set goals, and track their progress over time.

Can I swim with FORM goggles in a chlorinated pool?

Yes, FORM goggles are designed to be used in chlorinated pools. They are made from materials that can withstand exposure to pool chemicals without being damaged.

Can I wear FORM goggles with prescription lenses?

FORM goggles do not come with built-in prescription lenses, but you can see the screen even if you wear prescription glasses.

References

2021 A Comparison of Running Economy Across Seven Carbon-Plated Racing Shoes Dustin P. Joubert Stephen F. Austin State University, joubertd@sfasu.edu Garrett P. Jones Stephen F Austin State University

https://scholarworks.sfasu.edu/cgi/viewcontent.cgi?article=1032&context=kinesiology

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