Top 10 Coaching Tips from Endurance Exchange
The annual USAT coaching conference, AKA Endurance Exchange, is a great event to top up your coaching skills and meet new friends and collaborators in the triathlon world. I attended the January 2023 event in Austin, Texas and had a great time. My top ten nuggets from the conference:
A fully aerodynamic rider uses 30% less energy than someone riding upright.
About 80% of our energy expended on the bike is overcoming air resistance.
If you haven't adopted an aero position yet - now is the time to start. Get those clip-ons fitted!
When Laurent Fignon lost to Greg LeMond in the Tour de France by 8 seconds in the lfinal time trial, it has been calculated that Laurent's ponytail, which protruded from his helmet, cost him 10 seconds in additional drag!
A clean chain and lube are worth 10-15 Watts in reduced friction. Keep it clean, people.
Concrete sucks as a running surface. It took a sport science PhD to tell me that. Go find some dirt or gravel. It's easier on the legs, joints and tendons.
Hill sprints are a great way to develop running form. It encourages a high knee lift and powerful leg drive. Start with 5-6 reps, between 1-3 minutes duration, depending on the slope.
Alternating walk/run is a great strategy for heavy runners. Try gradually building the run content with time.
For injury recovery, try 3 small runs in a day, 5-10 minutes each, rather than 1 bigger run. Just put your shoes on and jog around the block.
Swimming. The big thing about swimming is that it's hard. And relies on technique. Make sure to see a coach.