Sunday, February 17, 2019

#165 (2/17) USADA/USAT Compete Clean




Welcome to Episode #165 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.

We're your hosts coach Rich Soares, coach Khem Suthiwan and 303 Chief Bill Plock.   Thanks for joining us for another week of endurance interviews and discussion.  You have a lot of sources for triathlon training content; thank you for choosing to spend some time with us this week.  Khem and Bill, you ready put on a great show this morning?

Imagine you come home from work and grab the mail from the mailbox. You thumb through the envelopes and see a letter from US Anti-Doping Agency.  Your breathing becomes shallow.  You slide a finger under the fold and tear the letter open.  You're heart starts pounding.  You begin to read. You notice your forehead becomes cool with the bead of sweat forming on your brow.  "Dear [Bill], The United States Anti-Doping Agency collected the following Sample(s) from you (Sample Number(s): XXX on [date] at the [event].  There's a lump in your throat.  We are pleased to inform you that the reported results do not indicate the presence of any prohibited substance and/or method. We may retest or analyze any Samples for future reference."  You breathe a sigh of relief.

Here at MHE and 303 we love clean competitors and think cheaters suck!  If you agree,  you are going to love this interview.  If you cheat, you may not love it, (and you probably soiled yourself listening to that letter), but you're going to want to listen to this interview.  We have USADA Education Manager Tammy Hanson and USAT Safe Sport Sr. Coordinator Shelbi Meyer.  We know you are curious about testing in our sport. Are there dopers? Are they getting caught? What are the risks of supplements? Is my prescription drug safe? All those questions are going to be answered today.

Today's show is supported by iKOR Labs.  iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory.  WADA and USADA legal.  Used by world class professional athletes.  Save 20% by using the code "endurance" at checkout. Go to www.ikorlabs.com for more details.   New 'Recovery' product.

Thanks to last week's guest, USAT CEO Rocky Harris to talk to us about the Time To Tri initiative and all great stories about clubs, coaches, schools, companies and race directors making the sport of triathlon more welcoming, fun and accessible to new athletes. If you haven't heard that yet, check out last week's interview on episode - #164.

Teasers for topics:
  • Anti-doping, competing clean and being safe and training informed - Triathlon Trivia
  • Announcement on MHE kits and gear
  • News

Our interview is sponsored by Riplaces.  Riplaces are the no tie laces with custom tension for the perfect fit.  Pro triathlete proven and endorsed, most durable elastic bungee lace system available and they come in the  MHE logo package.  The regular price for the custom set is $19.98.  For a limited time, through the end of the year Riplaces is going to offer a 25% discount. Just use the code MHE25 to get that 25% discount.  Go to  https://www.riplaces.com/collections/mile-high-endurance for more information.

Introduce Tammy Hanson and Shelbi Meyer
Tammy Hanson currently serves as the Education Manager at the U.S. Anti-Doping Agency (USADA), where she oversees day-to-day operations of USADA’s education and engagement initiatives. Tammy has her  BA from the University of Wisconsin- Eau Claire in Criminal Justice with a minor in Sociology.

Shelbi Meyer is the USAT Safe Sport Sr. Coordinator.  She's a graduate of Tiffin University and has a bachelors degree in Criminal Justice and Forensic Psychology.  She started as the Safe Sport Coordinator at USAT in June of 2018.


Welcome back.  Our post interview discussion is sponsored by Halo Neuroscience.  The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. 

They have the new Halo Sport 2 which is available for pre-order at 299 and ships in May.  We'll have Mark Mastalir on the show soon to talk about the new design and new price point.

Teasers for topics:
  • Compete Clean Trivia
    • We are going to go right into Triathlon Trivia and quiz y'all on USADA facts.  Before we do, I want to talk about iKOR in the context of our interview. iKOR is a CBD product and a supplement.  As we discussed in the interview, you need to be careful about supplements and be sure you know what's in them.  More to the point, you need to make sure that your supplement does not contain anything in their formula that would result in you failing a test for banned substances.  The letter that we read at the start of the show was actually addressed to iKOR pro cyclist Ryan Petry after being tested at last year's Haute Route Rockies. We are all very cautious about supplements and know you are too.  Okay, ready for the trivia?
  • MHE Gear update
    • Design draft from Pactimo
  • News

    • Anne Shawhan - CU Swim Coach; Swim Labs Coach;  Florida State University where she earned multiple All-American Honors; we are talking about how Masters classes can be used to compliment your periodized training; some myths about swim training and some proven practices to improve your triathlon swimming.
    • Alyssa Seeley, para Olympic triathlete and her incredible performance at RIO Olympic games and  Gold Coast last year
    • David Warden "3rd Anniversary Special" - Importance of performance testing as a part of a periodized plan, plus David interviews us about the show, why we do it, our relationship with each other and more.

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast and follow 303Triathlon's Facebook, Twitter and Instagram.
  • Special interview with Newton Running founder Jerry Lee to do a "How I Built This" style interview.

Please support our affiliate brands that support the show and help you get faster! All of these discounts can be found at milehighendurance on the Discounts page.
 
Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews.  We are posting regular videos to the YouTube.  Be sure to subscribe to the channel.
  • Facebook @milehighendurance
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance

We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

Stay tuned, train informed, and enjoy the endurance journey!

  • The first year that a sanctioned was announced on the USADA site?  2002
  • How many cyclists have been sanctioned? 159
  • How many triathletes? 14
  • Swimming? 22
  • Track and Field? 171


Saturday, February 9, 2019

164 - Rocky Harris USAT and Time to Tri Update


Episode #164 (2/10) Rocky Harris (Time To Tri)


Saturday, February 20, 2016

4:52 PM

Welcome
Welcome to Episode #164 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.

We're your hosts coach Rich Soares, coach Khem Suthiwan and 303 Chief Bill Plock.   Thanks for joining us for another week of endurance interviews and discussion.  You have a lot of sources for triathlon training content, so we are grateful that you are choosing to spend the next 90 minutes with us.

We have USA Triathlon CEO Rocky Harris to give an update on the "Time To Tri" initiative.  The first time we had Rocky on the show, he had been on the job a couple of months and he laid out some of what constituents in triathlon were telling him and some of the ideas he had for improving the sport for all.  Now a year later, we got to chat with Rocky about how it's going and many things that changed since last year.

Before we get into our interview, let's catch up with Khem and Bill.  How's it going?

Today's show is supported by iKOR Labs.  iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory.  WADA and USADA legal.  Used by world class professional athletes.  Save 20% by using the code "endurance" at checkout. Go to www.ikorlabs.com for more details. 

Last week's guest
Thanks to last week's guest,  Kirsty Jahn a pro triathlete out of Boulder who had back to back Ironman wins last year to hear what's behind these performances and what it's like living the pro life.  If you haven't heard that yet, check out last week's interview on episode - #163.

Discussion Teasers and Announcements
Teasers for topics:
  • Coach/athlete relationship
  • Announcement on MHE kits and gear
  • News
  • Triathlon Trivia
Ad
Our interview is sponsored by Riplaces.  Riplaces are the no tie laces with custom tension for the perfect fit.  Pro triathlete proven and endorsed, most durable elastic bungee lace system available and they come in the  MHE logo package.  The regular price for the custom set is $19.98.  For a limited time, through the end of the year Riplaces is going to offer a 25% discount. Just use the code MHE25 to get that 25% discount.  Go to  https://www.riplaces.com/collections/mile-high-endurance for more information.

Interview Setup
Rocky Harris, a multifaceted professional sports executive and collegiate athletics administrator.  He was named to SportsBusiness Journal's prestigious "Forty Under 40" list.

He had been the Director of Sports and Marketing Sponsorships at Reliant Energy, an NRG Energy, Inc., Fortune 500 company, where he oversaw the largest naming rights deal in the National Football League.
His other work on the professional sports level included two stops in the NFL as Director of Communication with the Houston Texans and Media Relations Coordinator with the San Francisco 49ers. Prior to joining the NFL, Harris worked at a digital-marketing agency in San Francisco and a sports marketing agency in Scottsdale, Arizona.
Harris has been a member of the Houston World Cup Host Committee, Super Bowl XXXVIII Host Committee, as well as an NFL Media Representative for Super Bowls XXXVII, XXXVIII, and XXXIX. He was awarded the Houston Business Journal 40 Under 40 Award, the Major League Soccer Marketing Executive of the Year Award and the Pete Rozelle Award for the NFL's top public relations staff.
In the Fall of 2017 he took the helm as USA Triathlon's CEO.  We spoke to him in January of 2018 to hear about the launch of this new thing called Time To Tri - a joint initiative between USAT and Ironman to introduce 100k new athletes to the sport of triathlon.  We have him back on the show today to tell us how things are going with that initiative and more.  Here's Rocky Harris.

Ad
Welcome back.  Our post interview discussion is sponsored by Halo Neuroscience.  The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.

Host Discussion Topics
Teasers for topics:
  • Rocky Harris
    • Starter kits for clubs, high school clubs
    • He mentioned partnering with brands, but he didn't mention the brands.  In the interview with Jerry Lee he talked about doing a USAT design shoe.  Newton
    • Brett Farvre's wife a triathlete
    • New formats - pool, gravel triathlons, splash n dash, inside triathlon, SUP - kicking myself that I didn't ask about virtual triathlon.  Zwift Super League.

  • MHE Gear
    • Top gear selections
    • Raffle this week's winner of iKOR
    • Design reveal mid February and store to open before the end of the month.  Be sure to follow on FB, Tw and In for announcements


You Tube Video of the week

Upcoming MHE & 303 Interviews
    • Caryn Marconi, Shelbi Meyer and Tammi Hanson on the Compete Clean program and USADA Anti-doping resources and rules
    • Alyssa Seeley, para Olympic triathlete and her incredible performance at RIO Olympic games and  Gold Coast last year
    • David Warden "3rd Anniversary Special" - Importance of performance testing as a part of a periodized plan, plus David interviews us about the show, why we do it, our relationship with each other and more.

303 Media
Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast and follow 303Triathlon's Facebook, Twitter and Instagram.
  • Special interview with Newton Running founder Jerry Lee to do a "How I Built This" style interview.

Support
Please support our affiliate brands that support the show and help you get faster! All of these discounts can be found at milehighendurance on the Discounts page.
 
Closing
Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews.  We are posting regular videos to the YouTube.  Be sure to subscribe to the channel.
  • Facebook @milehighendurance
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance

We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. 

Stay tuned, train informed, and enjoy the endurance journey!

Training Trivia and Tips


4.4 Wet suits. Each age group participant shall be permitted to wear a wet suit without penalty in any event sanctioned by USA Triathlon up to and including a water temperature of 78 degrees Fahrenheit. When the water temperature is greater than 78 degrees, but less than 84 degrees Fahrenheit, age group participants may wear a wet suit at their own discretion, provided however that participants who wear a wet suit within this temperature range shall not be eligible for prizes or awards. Age group participants shall not wear wet suits in water temperatures equal to or greater than 84 degrees Fahrenheit. The wetsuit policy for elite athletes shall be determined by the USAT Athletes Advisory Council. The AAC has set the wetsuit maximum temperature for elite athletes at 68 degrees for swim distances less than 3000 meters and 71.6 degrees for distances of 3000 meters or greater. 
Any swimmer wearing a wetsuit with a thickness measured in any part greater than 5 millimeters shall be disqualified.

From <https://www.teamusa.org/USA-Triathlon/About/Multisport/Competitive-Rules>

3.8 Acts Warranting Suspension. In addition to other penalties which may be imposed at the discretion of USA Triathlon, the following acts may be grounds for suspension for a period of time designated by USA Triathlon:
a. A flagrant or willful violation of the Competitive Rules;
b. Gross or continued unsportsmanlike conduct;
c. Physical violence directed toward a race official, participant, volunteer, spectator, or another person;
d. Any fraudulent act, such as falsifying name or age, filing a false affidavit or protest, or providing false information to USA Triathlon, the Board of Hearings and Appeals, or race officials;
e. Intentionally participating in an event despite failure to register;
f. Repetitive or recurring violations of the Competitive Rules;
g. Failure to notify a race official after withdrawing from a race;
h. Violation of the Medical Control Rules as set forth in Article VIII;
i. Refusal to abide by the final determination by USA Triathlon of any matter relating to these Rules or the sport of triathlon; and
j. Any act which disgraces or brings discredit to the sport of triathlon.

From <https://www.teamusa.org/USA-Triathlon/About/Multisport/Competitive-Rules>

3.7A. Time Penalties for Elites.
 A "variable time penalty" as used in these Rules shall mean a time penalty that varies in accordance with the distance category of the event. The variable time penalty for each of the distance categories shall be the following:
Distance Category                                                           Time Penalty in Minutes
Short/Intermediate           Cycle course less than 50K                       1:00
Long                             Cycle Course 50K to 100K                                 2:00
Ultra                             Cycle course greater than 100K                 4:00

From <https://www.teamusa.org/USA-Triathlon/About/Multisport/Competitive-Rules>

2.4 Membership Categories. Annual membership in USA Triathlon will be available in the following categories and subject to the following requirements:
a. (1) Elite. Elite annual membership will be available to certain qualified, highly competitive, and experienced athletes. An elite annual member is eligible to receive prize money directly. Any person wishing to apply for an elite annual membership should contact USA Triathlon (http://www.usatriathlon.org) for consideration.
(2) Elite Collegiate: Athlete who qualifies according to the criteria listed above, and does not accept prize money. 
Elite athletes holding an elite license from their National Federation or having raced as an elite athlete in international events are prohibited from competing within age group categories as an age group athlete or for age group awards.  Elite athletes are eligible for overall, open or elite division awards only. Prior to entering any USAT event, athletes must disclose their elite status and that failure to disclose such is cause for Disqualification and up to a one year suspension from USAT sanctioned events.
 b. Age Group. The following divisions shall be available within the age group category of membership: (i) regular membership; (ii) youth membership (17 years of age and younger as defined in Section 3.2a).

From <https://www.teamusa.org/USA-Triathlon/About/Multisport/Competitive-Rules>


Sunday, April 8, 2018

Anatomy of a Triathlon Workout

Anatomy of a Triathlon Workout

Grab Your Training Plan

Before you read this post, I recommend that you pull out your training plan.  If you don’t already have one, you can get a free sprint triathlon training plan from www.mytimetotri.com.  If you don't have one and wand a plan that's personalized, you should have one written by a certified Triathlon coach.

As you read through your plan, you may be introduced to some new terms and concepts.  You may also have many questions about the duration of the plan, its structure, and the purpose of individual workouts.  This week’s clinic and post will explain “how” to read swim, bike and run workouts.  More importantly, it will explain “why” the workouts are designed with varying intensity, distances, terrains and skills. The “why” is important to understand “how” to approach the workout. 

Every Body Adapts

The subtitle is not a typo – it’s intentional.  Everybody and every body adapts.  The goal of the training plan is to train your body to handle the demands of the consecutive swimming, biking and running exercise of your upcoming triathlon.  To take your body and mind from where you are today and develop them for the demands of your future race requires adaptations.  These adaptations include strength, endurance, cardio-pulmonary and coordination changes that occur in recurring stress/recovery cycles.  Your training plan will have workouts that are designed to cause these adaptations – different workouts with different objectives to cause specific adaptations.

Workout Specifications

Notice that triathlon workouts rarely read “just go swim”, “ride your bike”, or “run somewhere and back”.  They are (or should be) much more specific.  If they are written by a certified triathlon coach, they should include specifics for duration (or distance), intensity, terrain (grade and/or surface), intervals and recovery, and potential skill focuses.

The specifics of a workout are designed to affect an adaptation.  Different intensity levels, distances, terrain, sequencing and progression stress different energy systems and the neuromuscular system to affect different changes to your body. 


Training Intensity

The “Training Zone Chart” refers to Zones that tie to a Rate of Perceived Exertion (RPE) range and description of how that may be perceived.  Think of zones as gears in your cars transmission.  1st gear is the easiest (engine is doing less work) and slowest.  5th gear is the hardest (engine is doing a lot of work) and fastest. 

Zone 1 as a training intensity is intended for active recovery.  You are getting circulation and exercise, but it’s easy.  Walking is a good example of Zone 1 effort. 
Zone 2 intensity is designed to use your body’s aerobic energy system.  This means that it’s primarily using your body’s ability to combine oxygen with fat to produce energy to fire your muscles.  It does not put a high strain on your cardiovascular system.  Lower intensity efforts are typically prescribed for longer distance and time efforts.
Zone 3 is the hardest you will work while using fat as your primary fuel source, but you are starting to use more glycogen (sugar) stored in your body’s muscles and liver to produce energy.
Zone 4 intensity is the tipping point where your body starts to use more glycogen for fuel than stored fat and instead shifts to and anaerobic adaptation.  It also raises your heart rate drastically, influencing adaptations in your cardio-pulmonary system. You will often see interval training prescribed in 2-3 minute durations.
Zone 5 is designed for neuromuscular, or speed, development.  Higher intensity efforts are typically prescribed in shorter “intervals”.  You will typically see intervals prescribed in 20 second to 1 minute in duration.

Training Endurance

Of the physical adaptations speed, strength and endurance, the latter is the easiest one for the body to make.  Consider what it would take to decrease your 100-meter sprint by 10%, or bench press by 10%. Increasing your run distance from 1.0 to 1.1 miles is a relatively easy adaptation.  If you consistently and progressively apply low intensity effort swim, bike and run efforts, you will be amazed how easily you are able to increase the distance of what you are capable of today and reach your goals, given adequate time.  While you want to progressively increase your distance, you want to be careful to not add too much mileage too quickly.  5-10% increases each week is recommended to avoid injury.

Swim Specific Workouts and Skills

Swimming is a skill and form-centric activity, meaning proper form can make it much easier (more efficient).  Drills are prescribed to teach a skill or neuromuscular pattern required for proper swim form.  You will see drills titled “catch up”, “fingertip”, “fist”, “right arm”, “left arm”, etc.  For a complete list of drills and definitions, I recommend using the following website. http://mastersswimworkoutsbysaramclarty.blogspot.com/p/swimming-drills.html

Swim workouts are typically prescribed as a total distance broken up into three parts, a warmup, main set, and cooldown.  Read below for warmup and cooldown descriptions.  Depending on the objective of the swim workout, your main set will be designed to help you focus on skills, speed or endurance. Following the intensity and endurance concepts previously discussed, you may have short intervals of 25 yards to trigger a speed adaptation, 50-150 yards to trigger an anaerobic adaptation, or 200-500 for an aerobic adaptation.

Bike Specific Workouts and Skills

You should see similar concepts in bike workouts with respect to total distance (or time) and intensity.  Again, longer distances are typically prescribed at lower intensities and higher intensities are reserved for short intervals. 

Terrain may be prescribed to train for strength, speed or endurance.  Hills (uphill) are prescribed for strength and endurance, while flats are typically for speed or skills.  You may see cadence prescribed to develop pedal stroke efficiency.  Faster cadence of 85 rotations per minute (RPM) are prescribed to develop neuromuscular efficiency, while lower cadence 75 or less for strength.

Bike handling skills will be a separate clinic.

Run Specific Workout and Skills

Running is another skill and form centric activity.  Proper form can make a big difference in perceived effort, speed and risk of injury.  We’ll cover running form in a future post.

Intensities are prescribed for run workouts and are like bike and swim workouts.  Intensities are often written as zones which can be indicated by rate of perceived exertion (RPE), pace (minutes/mile), or heart rate. Having a heart rate monitor is a good tool, but not essential.  RPE and pace work just fine.  

Warm Up and Cool Down

All workouts should have a warm up and cool down.  This allows your muscles, and neuromuscular system in general, to get ready for your workout.  This gets blood flow started, warms the tendons and muscular connections creating elasticity, and activates nerves that fire required muscles.  Cool downs allow the body a gradual transition back to homeostasis. It helps clear lactic acid and use circulation to remove waste products from your muscles.  It is also a good time to stretch since the muscles and tendons are still warm.  This will aid in not feeling “tight” after a workout.

I hope you found this explanation of “how’s” and “why’s” of triathlon workouts useful and will get more from your training as a result.  Good luck in your training this week!

Sunday, April 1, 2018

Essential Gear for the New Triathlete

Essential Gear for the New Triathlete

Keep it Simple

Triathlon is an equipment intensive sport and triathletes are notorious for collecting the fastest, lightest and most technologically advanced gear.  All that neoprene, spandex and carbon can be intimidating to the newcomer.  Practically speaking, you don't need that much gear to do your first triathlon.  Keep it simple and follow this minimalist approach to save yourself from being overwhelmed and over budget.

Swim

Let's assume your first triathlon is going to be a sprint distance and pool swim. The only things you need are a swimsuit, goggles and swim cap.  Since most races provide the swim cap, your equipment investment is pretty small.  If you are ambitious and looking to do an open water swim, you may need a wetsuit depending on the water temperature. Renting a wetsuit is a great option until you get the first race under your belt and get "the bug" to do more races.

Bike

You don't need anything fancy, but you do need for a two-wheeled machine to ride.  At most sprint
triathlons (and even some longer distance races) you will see a variety of bike types. Road, mountain, and hybrids are all perfectly acceptable options to a triathlon bike. You will also need a helmet that meets Consumer Product Safety Commission (CPSC) standards. At the Sprint distance you can get away with riding your bike with you swim suit. If the ambient temperature is warm enough, a swim suit may be adequate. Fellas, you'll need a t-shirt as a bare chest is not allowed. If you don't have a race belt for your race bib (your race number), you'll want to have your bib pinned to your shirt. Bike shoes are optional and will require trading them in for running shoes in transition (T2).

Run

If you wore your running shoes and t-shirt pinned race bib on the bike, you can get off your bike, take
off your helmet, and start running. A visor or cap is good sun protection and can help keep sweat out of  your eyes, but it's truly optional.  If you have a race bib belt, you'll grab it on your way out of T2 and wear it during the run.

Table of Required and Optional Equipment 


Pool Sprint
Open Water Sprint
Olympic or Greater
Swim
Goggles
Swim Cap#
Swim Suit
Goggles
Swim Cap#
Swim Suit
Wet Suit%

Goggles
Swim Cap#
Swim Suit
Wet Suit%
Bike
Bike
Helmet
Top (no bare chest)
Bike Shorts*
Athletic Shoes
Bike Shoes *
Socks*
Sun Glasses**

Bike
Helmet
Top (no bare chest)
Bike Shorts*
Athletic Shoes
Bike Shoes *
Socks*
Sun Glasses**

Bike
Helmet
Top (no bare chest)
Bike Shorts*
Athletic Shoes
Bike Shoes *
Socks*
Sun Glasses**

Run
Running Shoes
Socks*
Race bib#
Shirt (no bare chest)

Running Shoes
Socks*
Race bib#
Shirt (no bare chest)

Running Shoes
Socks*
Race bib#
Shirt (no bare chest)
Nutrition
Bike bottle with water
Bike bottle with water
Bike bottles with electrolyte
Carbohydrate drink or gels
Misc
Sunscreen**
Towel*
Visor or cap*
Bike pump
Spare tube, inflator, CO2
Sunscreen**
Towel*
Visor or cap*
Bike pump
Spare tube, inflator, CO2
Sunscreen**
Towel*
Visor or cap*
Bike pump
Spare tube, inflator, CO2
General
Tri Suit*
Race Belt*
Sports watch*
Bike computer*

Tri Suit*
Race Belt*
Sports watch*
Bike computer*

Tri Suit*
Race Belt*
Sports watch*
Bike computer*
Tri Slide (for wetsuit)
Bike Short Moisturizer (eg, Chamois Buttr)



*   Optional
** Optional; Recommend
#   Typically Provided
%  Depends on Conditions