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ZoneU powered by TriDot, Tyler, TX (2026)

03/05/2025

Flyers are headed to the print shop!!

02/08/2025

Had a blast working one on one with this athlete working on bike handling skills and drills. U-Turns, water hand ups, using the bottle cages and jersey pockets, mount/dismount line, and running with the bike.

Don’t discredit that skills and drills no matter the length of your race.

01/12/2025

Swim Blog for this week! What swim toys do you use?

Identifying all of those Swim Toys
Coach’s Blog # 2025-3
Hitting the pool can be daunting by itself. I grew up a swimmer and still to this day, 30+ years later, the worst part of swimming is getting in the water. It always feels too cold and there is drive time involved that makes it hard to just start. But when the athlete is finally on the pool deck there are so many accessories, terms, and drills, that swimmers use. Today is Blog 1 of 3 of discussing all things swimming and let’s start with those accessories! (Most of these tools are used for the front crawl and that’s the perspective we’ll take for today, but many of these can also be used for other strokes.) Aside from the obvious goggles, swim caps, and swim suit, there are so many tools and toys swimmers can choose from listed in alphabetical order.

FINS: Fins or flippers are swimming shoes athletes wear normally made of rubber or plastics and can be short, trainer style or long, speed work style. Fins are a fantastic tool for building swim form and technique while also building kicking form. Speed is a crucial element to swimming that allows for proper breathing technique and fins allows novice swimmers to build that breath work and experienced swimmers to focus on drills or to swim smoothly to work on weaknesses. Fins are also a great sidekick to almost any drill where speed is needed to be able to perform the drill or where the swimmer is performing single sided work. Fins can also help build the proper kicking form and rhythm for the swimmer. Using fins helps building power, strength, ankle stability and flexibility, and lengthen the leg.

GOGGLES: Goggles are underwater glasses with suction type lenses to help keep the water out of the swimmer’s eyes so they can see and navigate the pool or open water. Lenses should fit comfortably without pulling the straps too tight or digging into the eyes. Most swim coaches will discourage the use of a mask style of goggles with the nose covered unless using the snorkel so that the swimmer can learn proper inhaling and exhaling practices. Goggles can be worn over or under the caps to the swimmer’s preference and can be used by males and females equally. Many swimmers consider goggles to be a main piece of every swim but these are individual and what works for one swimmer may not work for another.

KICK BOARD: Kick boards only work if you kick, they are not floatation devices. They are typically some type of foam or plastic in the shape of a tombstone. The purpose of these kick boards is help the swimmer focus on their kick without the distractions of the full stroke swimming. Kicking should originate at the hips with long, extended legs and feet where the power comes from the whole leg not just the knee. Kicks should be a moderate tempo and about the depth of a shoe box slid over the ankles and toes pointed. Kick boards can be a part of several drills or work on the shoulder width by providing a target for the arms and hands to rest or land.

METRONOMES: Metronomes are tiny little beepers worn on the goggles or under the swim cap beside the ear. They offer a beep pattern that swimmers are to try to match things like pace, kicking, and stroke rate. The metronomes help even out strokes with balance left and right speed and improve swim cadence. Metronomes are good for novice and advanced swimmers.

PADDLES & GLOVES: Paddles are plastics disks or cups that fit over the hands or wrists and gloves are thick mesh or fabric with webbing between the fingers. The goal of paddles is to help build upper body strength for the swimmer and to help the swimmer find the proper alignment of the over-water and under-water stroke elements. Paddles come in a variety of sizes and swimmers should start smaller and not overdo it as they can strain and overwork the shoulders when adding the additional resistance. Swimmers should have a solid foundation of swimming before adding paddles or resistance tools.

PARACHUTE & POCKET SHORTS: A parachute is a sized piece of fabric on a tail that connects around the swimmer’s waist and the pocket shorts are shorts designed to wear over the swim suit with large mesh pockets. Both are designed to catch the water and slow the swimmer down via resistance. Swimming against the resistance can help build strength and power as well as speed with the resistance is removed. A cheaper alternative is an old swim suit or pair of jammers that are loose and peeling that can also offer less extreme resistance. It generally recommended that swimmers have a stroke and confident stroke before adding resistance.

PULL BUOY: Pull buoys are slightly curved or indicted foam blocks that ride in between the swimmers thighs to offer body position help and allow the body to rotate side to side when stroking. The pull buoy allows the swimmer to find what it feels like to be flat and lengthened in the water while still allowing the swimmer to still rotate and perform full stroke swimming. Another benefit of the buoy is allowing the swimmer to focus on the upper body aspect of swimming without the distraction of kicking.

SAFETY SWIMMER: Safety swimmers or buoys are designed for open water swimming and safety. They are inflatable buoys that strap to the swimmer’s waist and float along behind the swimmer so other swimmers, boat traffic, or rescue can easily spot the swimmer. Many open water swim events require these for practices but they are often illegal to race with. The buoy can also provide a resting place if the swimmer tires or has an emergency and needs to stop. Many buoys also double as a dry bag if the athlete needs a place to store small items like keys.

SNORKELS & NOSE CLIPS: Snorkels are long tubes that extend over the top of the head into the air above the pool and connect to a mouth piece for breathing. Some of these snorkels pair with a mask style goggle that covers the eyes and nose to keep the swimmer from inhaling water through the nose. Others do not cover the nose and many swimmers find it helpful to use a nose clip which is just a small U shaped piece of plastic that is designed to clamp the nose shut to also keep the swimmer from inhaling water through the nose. While during normal swimming, exhaling through the nose and inhaling the mouth is ideal it does require some coordination and side breathing to maintain body position; the snorkel allows the swimmer to remove the side breathing piece and focus on drills or specific elements of their stroke without the distraction of bubbles and breathing. Snorkels are a great addition to many drills or long steady work focusing on form specifically.

SWIM CAPS: Swim caps come in latex or silicone in most cases but there are variations in cloth, that are worn over the hair and top of the head. Contrary to popular belief, these caps aren’t necessarily designed to keep one’s hair dry but rather they help streamline the head, keep the hair back and out of the swimmer’s face and eyes, and can provide identification in the water. Swim caps should be picked to match the swimmer and their needs; for example, swimmers with long hair will need a cap designed for longer hair or those who do swim in open water will need to pick a bright, high visibility color over black. Caps can also be doubled for warmth or layered as cap, goggles, cap on race day to help prevent the goggles from slipping off. Caps can be worn over or under the goggles to the swimmer’s preference and can be used by males and females equally. Many swimmers consider a cap to be a main piece of every swim.

TENNIS BALLS: Tennis balls are just want they sound like, they are borrowed from the sport of tennis and can used or old. Swimmers hold them in their hands to perform drills like the fist-drill or improve forearm and wrist stiffness. The buoyancy of the walls also helps the swimmer improve their straight line arm stroke and follow through to the hip bones at the back end of the power phase under water. These can be used for novice or advanced swimmers where both can reap benefits with their stroke performance.

WET SUITS & SWIM SKINS: Wet suits and swim skins are suits designed to be worn over the swimmers swim suit or tri kit. Wet suits offer floatation assistance, warmth, and streamlined advantages. Swim skins do not offer buoyancy or warmth but do offer the streamline slick. Picking your suit depends on temperature of the water and the distance of the swim, check with the practice or event for rules. Benefits of these suits and skins are the slip stream and smoothness of the water.

While certainly not a comprehensive list of the swim accessories and the gadgets one could use in the pool or lake, it is a good start to improving one’s swim fitness and performance. Pick and choose what you are trying to improve based on your strength and weaknesses and then pick the tools you need for those goals.

01/05/2025

New blog is up!

Why You Should Vary up Your Route
Coach’s Blog # 2025-2

There is just something about taking off on a run on a familiar route that you know how long it will take to do and how many miles it is before you even start. You can go for a personal record or just cruise for a zone 2 run. You know all the turns, potholes, dogs, and hills because you have run it some many times.

Unfortunately, running the same route and surfaces can lead to injury or even hinder performance gains. There are several factors to looking at a running route; surfaces, elevation gained or lost, proprioception, safety, and even mental health.

SURFACES – When running, the earth is going to either absorb some of the energy produced or provide some rebound effect. Concrete paths are the hardest surface to run on but when running on sidewalk, especially in a carbon shoe, will have more rebound per step. This is a great surface to run on when doing speed work or if looking for a safer route off the streets. Asphalt will be slightly less hard then concrete is most people’s preferred road to run on for distance but runners should be aware of defects in the road like potholes, cracks, or uneven surfaces. Asphalt can also be hard on soft shoes and decrease the life expectancy of the shoes. Track running is the best of both worlds, it’s a firm surface to run on but still cushioned to not have lost the rebound effect and can be friendlier on the shoes. Trails or paths of dirt and rock absorb a lot of the rebound and can feel “slow” because it is slower but these great for running longer distances because when the earth is helping to absorb some of the impact of running that means your bones and joints are not taking all of the impact. Running on grass is similar to trails but runners should be aware of hidden dangers like holes or critters. When running off road, make sure to use appropriate shoes that do not flex as much and offer some pe*******on resistance and socks that protect against snags, poison ivy, etc. The best surface for each runner will largely be dependent on the runner, their goals, availability, and preferences but ideally runs throughout the week should include some variety of surfaces just like there is variety in zones, duration, and distance throughout the week.

ELEVATION – Running uphill the whole way is not fun and running downhill is hard on the body and muscle contractions. But just like there is elevation in the forward sense, there is also slope to the sides of the running surface one must consider. Changing up the running path can help produce performance gains, recovery benefits, and prevent soft tissue injuries. Take hill repeats for example, running up even a slight incline or grade with speed can help produce a higher power to weight ratio that translate to a faster run on a flat course. While running flat or with a very slight downhill grade can promote recovery, help stabilize the heart rate, and makes controlling the prescribed zones easier for interval work or easy sessions. Running opposite direction or with traffic (as opposed to with traffic) can make sure runners aren’t running with one foot higher than the other which can cause IT band issues, knee issues, hip/pelvis issues, etc. from the uneven gait and ground contact times. This can be adjusted as easily as running your favorite route backwards every other run session.

PROPRIOCEPTION – Ever tried to take a step up while carrying something big enough to block your vision? The ability (or lack thereof) to take those stairs or hit that curb with your vision blocked is proprioception. Proprioception is basically your body’s way to knowing where it is in space and how to respond to the obstacles in that space. Running on different surfaces helps improve that proprioception and running form for longer durations. Including running in grass, gravel, trails, etc. in a runner’s routine helps runners to be able to pick up their feet well to clear obstacles, land with stability yet flexibility, and to be able to handle step ups like curbs or stairs. Furthermore, off road running improves reflex/reaction time, strength in the leg’s minor muscles, and stability in the ankle. Proprioception, otherwise known as kinesthesia, is your body's ability to sense movement, action, and location and what runner doesn’t need to improve their senses to how they are moving? If considering going long, off road running can also help prolong your time to fatigue and increase the time before you reach muscle failure where the running form starts to falter.

SAFETY – Running a regular route is convenient and helps the runner be a little less mentally involved in the logistics of running. Zoning out and just running by nature is nice and handy. But this can make is easier for would-be stalkers or those with ill-intent in mind. Running a different direction every time or making sure that Monday’s are not the same route every week can make it harder for people to track your routines and habits. This can protect you and your body but can also protect your property that people now know is empty at a certain time of day and duration. Sometimes being unpredictable is the better option.

MENTAL HEALTH – There is something spectacular about running through the woods or the downtown city lights. Or watching the sunrise over the lake or a sunset behind the mountains in the distance. Taking the road less travelled can offer a great mental break in nature, fresh air, and the beauty of surroundings. Too often, runners take the same route, stare at the road ahead of them and miss the beauty of the world. So you should vary up your route just for the mental break.

In conclusion, next time you go for a run go see what is down the road, take the trail, or hit the grass and see how it feels!

12/28/2024

📣📣📣New Blog Alert!! 📣📣📣

Planning a Race Season
Coach’s Blog # 2025-1
It is my favorite time of the year as an athlete and a coach. I love the idea of setting new goals, dreaming big, and laying out a new 365 days of opportunities, training, and racing. But I equally love the idea of starting fresh, new beginnings, and setting out on a path regardless of how successful or unsuccessful the last year has been. Part of starting a new year includes reflection and gratitude of all of the things one got to try and do, and looking for where one made mistakes or overcame challenges to see where one can continue to improve. Laying out a new calendar can be fun and daunting at the same time. Looking for new races, setting new training goals, reaching for new personal records, or seeing a new race course are all great ways to view the next race season but where does one start?

There is the simple, tried and true, method of laying out a race and training calendar where an athlete wants to do a specific race and signs up for it. All they have to do is add their race to the calendar and let the training or coach do the work backwards from there. This works great with a single race where the athlete is not trying to balance multiple races, tapers, travel arrangements, etc. all while still being in tip top shape for the race and life outside of triathlon and running. Here are my five top tips for planning a race calendar to use as guide for picking races for the new year.

1. Talk to family (work, friends, etc.): even if training and racing solo, it is important to get buy-in and support from family and those are important or key figures in work-life-training balance. Maybe it is picking a few races and then letting the spouse or kids help pick the destination they would also enjoy. It could also be looking at school and sports calendars to see where there are already important dates like a high school graduation or a soccer practice every weekend for 5 weeks in a row. Work deadlines and busy seasons matter too; for example, working in a school system it may be better to race in the summer when one is not as limited or working in accounting consider waiting until after the tax season and fiscal year is logged before doing any big races or training blocks. Besides looking at what deadlines or dates are already taken, it is also important to have those who will be supporting the training and racing look forward to the event too. TriDot specific tip: Use the calendar view to see where high and low volume weeks are and when the assessments are coming up to preview priority sessions and training blocks.

2. Pick a race that fits strength and weaknesses: if an athlete lives where it is flat and excels at cycling those flat, fast courses looking for a race that is flatter will cater to their strengths on the bike. Looking for a course terrain and layout that matches training and abilities will cater to individual needs. Same with the weather and environment, if living further north and training indoors most of the winter it can be hard to build the handling and heat acclimation for an early, southern race. Does that mean athletes are stuck racing in their home towns? Absolutely not, just make sure to leave plenty of room in schedules to make the training adaptions to meet those challenges. Also, consider one’s training age, if new to swimming, look at races that the athlete is comfortable with for the distance and type of body of water. Age in triathlon is very different than training age in individual swim, bike, and run because now athletes have to do them all at the consecutively. And remember, there is nothing wrong with doing standalone events to improve those weaker areas and get in a few more medals! TriDot specific tip: Use the RaceX SIM feature to play with races to see proposed finish times before signing up for a race.

3. One A-race a year: is ideal but agreeably not the most common method of racing. The longer an athlete can stay in developmental phases the better that athlete will perform. But very few people like to train and not to ever race, that’s the fun part! Pick one, maybe two, races that are more important than the others and make those the A-races. Then fit in the B- and C-races as training opportunities. For example, if training for a sprint race, look for a few 5ks to run in or do a bike tour. Or if you are training for long course, use standalone events along the way that match planned training durations. B-races make good races for fun; if there are local events or races one likes to participate in but not truly race, these are good for mid-season races that are low-key and just for fun. Just keep in mind, that any race requiring a taper and proper recovery will deduct from quality training for the A-race. TriDot specific tip: this is a great time to use those assessments as racing days – have a 5k assessment coming up, sign up for a local race and go hard!

4. Consider available training time and schedule: needed for a race and preparation for that race. Seasoned athletes and those who maintain a base or developmental phase of training year around can get ready for a race quicker than those starting from zero or starting over. Depending on race goals and the distance will determine how many weeks of training needed and how much time one can commit to training and recovery will also help determine the distance of the race. It is recommended starting small and building up – sprints, then Olympic, then 70.3, then full distance races, etc. will help build experience and fitness i n the sport. There are exceptions to every rule though; some athletes start their triathlon journey with a full IRONMAN. But it is important to pick a race and goal that matches the athlete’s abilities, desire and time to train, and motivation. For those looking to get into long course racing, leave plenty of room in the training path to get in a solid 5-6 months of base fitness established before adding in the stamina and long sessions. One most also look at their weekly allocation of time for training; typically, about 60 minutes of training a day and 1-6 hours on the weekends depending on race distance is needed to do swim, bike, and run. This does not include the important strength, recovery, flexibility, and mobility work needed to do the high impact sports of triathlon and running. TriDot specific tip: using TriDot for ones’ training platform helps manage time and gets the most training adaptations with fewer overall training hours – quality over quantity!

5. Look at your budget: for how much one can spend. Running and triathlon races can be an expensive sport. If you are new to the sport, there are some basic pieces of gear one will need that can make a start-up budget go up a little while someone who is has been in the sport a while may already have all of their gear. Local races tend to be a little more price friendly than branded races and the smaller races tend to be cheaper than crowded races. But athletes should also consider things outside of the race entry fees – travel, lodging, dining, parking, and entertainment for spectators, etc. can all add up quickly. Looking for races within driving distance or where one can share a rental space with racing buddies can help reduce the cost of race week costs. There are all the little things that add up over time too like training and recovery nutrition, replacing clothes, shoes, swim suits, etc. and consumables like CO2 cartridges and tubes. Laying out how much an athlete has or is willing to spend before looking at races may determine when, where, and how often one gets to race. Also, consider vacation time available and/or if time away from work will affect budgeting and travelling. TriDot specific tip: listen in to the weekly TriDot Podcast every Monday to get free tips, education, and knowledge for training and racing.

I hope these tips prove helpful in setting goals and races for this New Year. Remember, not all goals have to be a race goal; it is okay to work on things in the gym or individually to get faster and stronger before ever lining up in a race or crossing a finish line.

Quote: “Your goals are the road maps that guide you and show you what is possible for your life” Les Brown

Verse: “Commit to the Lord whatever you do, and He will establish your plans.” Proverbs 16:3