Speed, Setbacks, and More: Jacob’s Top Four Tri Tips

Here are some tips from YoungTri Ambassador Jacob Bremer, student at University of Michigan and member of the University of Michigan triathlon team, has learned over the past few years:

Jacob is a Member of the University of Michigan Triathlon Team!

Jacob is a Member of the University of Michigan Triathlon Team!

1. Do not neglect speed work. Even at the Olympic distance people think of it as such a long event they often completely neglect speed work, which is crucial for (especially in running) keeping good form. Once a week, do a little warm up then head to a track or somewhere with an open space and do 6-8 150-200 all our sprints (about 25-40 second depending on distance and ability). They give your body muscle memory of its most efficient form and help develop speed which you may need to call upon at the that finish line someday!

2. If you’re on a bike trainer during the winter, don’t spend countless hours on a trainer at a steady state. While long rides are still important to accomplish, I find it more appealing to raise intensity and lower volume during the harsh winters I have in my home state of Michigan. That way I’m getting just as good of workouts and don’t get burned out from sitting on a trainer all winter.

3. Have a plan! Even if it’s just to do something every day. That’s still a plan. You’d be surprised how much more you’re committed when you just simply write things down!

4. Don’t look as a bump in the road as a setback. Look for other opportunities within it. Last year I suffered a contusion in my knee, which put me out of cycling and running for nearly 6 weeks. I thought my life was over, but I ended up just concentrating on my swim, which I ended up taking over 3 minutes off my swim time in just those six weeks. With every setback, there’s an opportunity for a comeback.

Jacob's first career win!

Jacob’s first career win!

A little bit more about Jacob, from Jacob:

I am junior with Education Major at the University of Michigan. I am excited about being able to give back to a sport that has given so much to me and being able to spread your passion with others who are passionate about identical things. In addition to competing on the University of Michigan triathlon team, I am also an assistant coach at a local high school for the cross country/track teams. I began triathlons two years ago coming from a serious running background. In high school I played ran cross country, track, and played basketball.

New YoungTri Tips Page

With the popular demand of questions & inquiries by YoungTri Members, the YoungTri team decided to make an organized, thorough page for beginners and those looking to get into the sport — as well as experienced racers who want additional advice — to improve your overall racing experience.

We encourage you to utilize our Members-Only Facebook group to talk to other members about these topics, but if you have an unanswered question,  you can ask questions about tips that you need on the tips page — and a member of the YoungTri team will answer your inquiry and post it on the page.

youngtri.com/tips is now your source for tips on all things triathlon.

{Check out our specific tips pages under the main landing page}

Race Prep Tips | Swim TipsBike Tips

Run Tips |Transition Tips | Nutrition Tips

photo (49)We hope this page helps you with your tri life! 🙂

Tri Hard,

The YoungTri Team

How to Conquer Workouts in the Heat

You CAN conquer the heat.

As much fun as June, July, and August can be — filled with sun, sand, and relaxation — it can also making working out outside a tad more difficult. Depending on where you live, the humidity and/or outside temperature can be unbearable and at times unsafe — making it difficult to plan workouts.

Even though I don’t live in Arizona or Florida — where temperatures can be a lot hotter, the New Jersey heat in the summertime can still be pretty brutal. I’ve never done very well in the heat (I passed out on my Kindgergarten trip to the farm when it was 100 degrees, haha and have also had bad experiences in races with heat. I’m sure many of you can relate).

However, you don’t have to completely forgo outside workouts when the temperatures outside are intense. Try to follow some of these steps:

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You don’t have to avoid sunny workouts completely! Have a nutrition plan and stick to it, and all should go according to plan.

1. Dress for the weather. Obviously, you wouldn’t go running in a jacket and leggings in the heat, but it is still important to pay attention to what you are wearing (for guys and girls!) so that it doesn’t get in the way of your workout. Go for lighter colors and looser fabrics — and shorts that wont ride up or bother you at ALL (since you will probably be sweating more!) I like to wear spandex bottoms (sometimes my JL racing bottoms) and loose, cut t-shirts or moisture-wicking tanks.

2. Hydrate before, during, and after. Be sure that you’re sipping cold water (or an electrolyte-enhanced beverage) before and after your workout. Try freezing a GU gel and having it a few minutes before you start. It tastes so sweet and is very cooling and refreshing! If possible, a fuel belt or water stop on a long workout in the heat is beneficial (albeit not always realistic).

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Freeze a gu and have one before you workout! It tastes sooooo yummy and is a great way to energize

3. Have a post-workout snack ready. Be sure to re-fuel after your workout! The heat puts added strain on the body, so have some items ready in the fridge before your workout. My favorite post-workout snack is cold fruit or a banana almond milk smoothie (there will be a post later this week on this!).

4. Schedule your workout when the day isn’t at its peak temperature. Kind of a given, but running at noon or 1 PM on a 100 degree day with intense humidity is not the smartest idea — especially if your body doesn’t usually respond well to heat. Try for the morning or evening, when the temperature may not be as intense.

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Working out at night (out of the prime sunlight hours) can help prevent fatigue and exhaustion from the heat & humidity.

5. Listen to your body. Even if you’ve followed all necessary steps to have a successful workout in the heat, there may be times where your body won’t listen. It’s okay to push yourself, but listen to your body (especially in the heat)! There’s no shame in stopping or cutting a workout short if you’re really feeling dizzy or out of it.

What do you do to try to make sure your body cooperates during a workout in the heat? 

Tri Hard,

Caity