in the first few minutes of a ride. Kain Performance strives for safety first and foremost and here are a few tips that will help you be part of making the group rides safe. Predictability is key and allows the riders to relax on their bikes throughout the ride, while still getting in a great workout.

1) First, on a roll out, which is usually at an easy conversational pace, the group can ride two by two in the bike lane. If there are cars parked in the bike lane, or garbage cans, or something else, just look back and see if it’s clear to go around, point a finger to the outside, indicating which direction you plan to go, to alert those behind you. Then yell out “GARBAGE CAN” or whatever you see in the road.

2) One of the more obvious clues to a safe group ride is the communication among the group. The riders at the front are always picking the lineswhich the rest are following and subtle movements in body language are key. A trained group rider develops a certain awareness of looking “through” the pack at these subtle movements from the front. There may be a hand drop to point out a pot hole, or stick, or some glass. It’s important for the front riders not to overreact and swerve all over, but instead calmly miss the object and either call out, “stick”, or what ever it is and keep rolling smoothly.

3) Group rides can be quite spread out on the road. When the front riders in the group go through an intersection with a green light, the light may change before the entire group makes it through. This does not mean the entire group can just continue through the intersection. Half the group may have to stop when the light turns red. The group ahead will slow to a pace to let the rest of the group catch up. Don’t run red lights to stay
with the group. IF you do stop for a light while in the middle of the group, be sure and yell “STOPPING” and slowly stop, don’t ever slam on the breaks when you have riders behind you.

4) As the ride enters into tempo pace, or middle of the workout, there may be an opportunity to ride in a paceline. This is a nice way to work your strength and stamina on the bike, if your body is ready and gives you a chance for some efforts, while still riding in the group. If you sense the pace is picking up, or the group is entering a section of road which typically rolls into a paceline, then know the riders in the paceline will
move up the left side all the way to the front and then pull off to the right and gradually drop back.

If the group starts to split up while you are dropping back then fill in the space to keep a rotating group working together. Sitting on the back of a group is fine, as long as you back off the last person, when the person dropping back on the right side reaches the end. A quick shout to go ahead helps them know you don’t want to enter the pace line yet. If you
sit silent and don’t pull through the line then you cause a big empty gap and it leaves one person pulling the whole group.

5) The space of the bikes while in a paceline depends on the experience of the riders and how well they know eachother. While on the US National Team the line dropping back on the right may brush elbows a little with the line moving up on the left. You don’t have to be that close, but the idea is that it forms a closed pocket of air moving together, where recovery by roximity of the others is key, especially when the pace begins to really
pick up later in the season. This is a great training tool to use for strength on the bike and the Kain Team will be working to help everyone get comfortable in a paceline.

It all comes back to trust of the riders you’re with and really good calm movements on the bike. Both vocal communication and gestures help to make the ride predicable and safe.

6) Also, while in a group ride coming to a traffic light which has turned red, if you’re in he big ring, it’s wise to quickly switch gears to a smaller gear. That way as the group all starts up again behind you it will be easier to accelerate to a steady pace which the pack following can easily drop in behind. If you are starting in a hard gear, it not only waists energy, but it makes others want to go around.

7) One last tip regarding a group on a climb: As the group comes closer to a climb the climbers” will naturally move to the front to set the pace. If you feel getting up the hills is not your strong suit yet, then gradually make your way over to the right and settle in to your pace.

Riders climbing faster will come up on the left side. If you are in a group and everyone is shifting gears, try to make the shifting smooth so the bike doesn’t have a “neutral”, or hesitant feel between gears. A smooth shift should keep your momentum going forward. As an experienced rider you always give yourself some room, so passing on the left is
natural and you don’t get boxed in to the right of someone slowing up, or possibly with a gear problem.

8) Lastly, knowing the bike course helps a ton. We coaches try our best to roll out in a familiar direction so everyone gets to know the roads to and from the school. The back roads do get a little tricky, so make a point to ride at the front, or at least in the middle of your group, to really know where you’re going. A predictable ride is a safe ride!

See you all Saturday,
Happy Training!!!
Coach, Sharoo

***About your Coach: Shari Kain was a member of the US National Road Cycling Team from 1991-1994. She WON the National Criterium Championship in 1991 in Salt Lake City, Utah. She also WON a Gold Medal at the Pan Am Games in Cuba in 1991, as a member of Team USA Team Time Trial Team (TTT). She switched to the Mountain Bike in 1994 and made the US National MTB Team by 1996. She was ranked as high as 9th in the UCI World Rankings in 1996. She also raced the CycloCross bike and WON Two US National Titles in 1994 & 1996. She then moved to the Xterra Triathlon and WON the Xterra World Championship in 1999. Shari was the second women inducted into the Xterra Hall of Fame in 2010. When Shari tells you something about how you are riding, you better listen! She knows what she’s talking about!

How do you stay motivated?

That is a question I get asked a lot. I have been training and racing in
multi-sport events since 1984! That’s close to 30 years of hitting the
ground running and cycling and swimming! Yes, I do occasionally get tired
and even a little burned out. BUT, that is usually short lived and the
fire to get out and do something still burns bright! My main motivation is
to stay healthy, but I also really like setting specific goals. My goals
are usually related to upcoming competition, but it doesn’t have to be
event driven. Many people enjoy training for triathlons, but not
competing. Someone like that may be driven by a weight loss goal, or a
goal to just stay as fit as possible. Whatever your goal may be, it is
important to figure it out and then get after it!

I like to set goals for myself. This is a KEY way of staying motivated. I
usually set goals that are challenging and require a lot of hard work to
achieve. My goals are related to my ability level and are well thought
out. Goals help you stay motivated and help get you out the door when you
may not exactly feel like it. Here are a few things to consider when
setting your own goals:

1) Set both Short Term and Long Term goals.

One way to stay motivated is to set both Short term and Long term goals.
You may have a goal of completing an Ironman Triathlon one day, but I
would start by completing an Olympic, or 1/2 Ironman Distance first. Your
short term goal (this year) may be completing an Olympic Distance race,
then next year complete a 1/2 Ironman distance. Then in another year you
are ready to shoot for the Ironman Distance.

2) Set Achievable goals!

Always set goals that are achievable. You can make goals that are
challenging, but be realistic. If your goal is to lose weight, shoot for
1-2 pounds a week, not 5, or more! You set yourself up for disappointment
if you set your goals too high!

3) Write your goals down!

When you decide what your main goals are for the year, write them down.
You can tell friends, family, or keep them to yourself. If you write them
down, they are REAL! Some people like to put there goals on the mirror at
home, then they see them everyday when they wake up in the morning.

4) Stay positive! Visualize!

Goals are great and should always be positive! If your goal is to podium
in a race in your age group, you should have a mental image of yourself
doing it, before you ever start the race! Go through the entire event in
your head and see yourself having a great race! When you see yourself
doing it, it is more likely to happen!

5) Dedication, Discipline and Desire!

I like to call this the 3 D’s to athletic success!! When you pick goals,
your motivation is likely to follow. Your Desire to be your best, to get
out the door and get after your goals should be there! You will need to be
Dedicated to your goals and be consistent with your training. The third D
to athletic success is Discipline! You have to be a bit more disciplined
with your training when going after specific goals!

Be sure and talk to one of the coaches if you are having a hard time
figuring out what your main goals should be. You can pick a race as a
goal, you can pick weight loss as a goal, you can pick going after some
personal PR’s as your goal! Whatever you decide your main goals will be,
use them as motivation and get after them! Goals will help you stay on
track and stay motivated!

Good Luck and Happy Training!!!
Coach Pete
www.kainperformance.com

—————————————————————————-

About your Coach: Coach Pete Kain has been active in the sport of
triathlon for 28 years!! He is the Owner and Head Coach of Kain
Performance Multi-Sport. He is a certified USA Triathlon Coach, a
Certified Swim Coach, a ACSM Health/Fitness Instructor, a TRX Trained
Instructor and has a Bachelors Degree from UCSB. He is a 4 Time ITU
Triathlon AG World Champion and a 7 Time USA Triathlon AG National
Champion. He was the USA Triathlon Overall Open Male “Triathlete of the
Year” in 2002. Coach Kain turns 50 this year and plans on competing at the
US National Triathlon Championships in August, as well as the ITU World
Triathlon Championships in September, with the goal of winning in the “Old
Guys Rule” Division!! Follow Coach Kain on Twitter at @Peterkain for
updates on many of Kain Performance workouts and happenings.

1. Patterns are being formed by muscle memory as you spin a perfect
circle. One way to get that perfect circle is doing one leg drills and
working your way from 70-80-90 RPM intervals and keeping the pedal stroke smooth. We work on this at Brick Workout on Tuesday nights, 6:30 PM at Los Gatos HS.

2. All the Core Training comes into play, as you hold your back and neck steady, allowing all the power to generate through your hips, glutes, and legs, directly into that pedal stroke. If you haven’t been doing any core training, add a plank and sit ups every day. Done in five minutes and it will make a difference.

3. The longer rides will become easier if you focus on building endurance gradually. Be patient!

4. Reassess your body position all the time and ask yourself:

• Am I rocking side to side?  If so, focus on even pedal strokes.
• How is my grip?  If death grip, lighten your grip.
• Is my face relaxed?  Think about deep breaths in and big exhales to really open the lungs and relax the upper body.
• Is my back starting to roll? Is my lower back feeling fatigue towards the end of the ride?  If so, remind yourself to engage those muscles down the spine and pull the scapulas together; flatten that back out; stretch and move while standing and shrug your shoulders to keep loose. Try not to stay static in the same position for too long.

5. The long slow distance (LSD) will build your cardiovascular system

which will be different for everyone on the team depending on how you
trained over the winter, or didn’t train! It takes time……

6. Lastly, tune in to your inner voice which should be like hearing
the coach’s comments as you ride along, reminding you to: make smart shifts on the bike, transition up and over the rollers smoothly, pressing the hills and recovering on the down hills, keep the upper body and face relaxed and don’t push too big a gear!

That’s it for now! Please ask questions if you want help with your body position, or pedal stroke. Hope you all got out to enjoy some sunshine today! See you Saturday for another EPIC TRAINING DAY WITH KP!!!!

Happy Training!!!
Coach Sharoo
www.kainperformance.com

About your Coach: Shari Kain is the Assistant Head Coach of the Kain
Performance Multi-Sport Team. She is a USA Triathlon Certified Coach, as well as a former National Cycling Team member on both the Road and
Mountain Bike National Teams. Shari won National Titles in the Criterium, Cyclo-Cross and Off Road Triathlon. She also won the Xterra World Championship in 1999. She was an alternate on the 2000 Olympic Mountain Bike Team. Shari graduated from UCSB in 1987, where she played Division 1 Volleyball. She was the second women inducted into the Xterra Hall of Fame in 2010!

Here are a few things I have learned over my 29 years of training for Triathlons and also juggling a work/family/social schedule.

1) Each day have a Key Workout. What is a Key Workout.
In Triathlon Terms, a “Key Workout” is the “focused” workout of the day. You have three sports to train for and can’t be fresh for all three, all the time! One day your “key workout” may be a swim workout, one day it may be a bike workout, one day it may be a run workout and then other days it may be a Bike/Run Brick workout. You can’t always be fresh for every workout, as any triathlete knows. But you can be fresh for many, if you plan the training right.

Most athletes we work with have to work and have families and time is a precious commodity. You have to make the most of your time! Have a plan going into each week and stick to it as best you can. If you are following the Kain Performance Training Plan, then you know what your “Key Workout” should be for a given day. It is always best to do the Key Workout first, then the second workout IF time and energy allow.

Here is an example:
On Friday, KP Training Plan says to Swim for up to 1 hour and gives a specific workout to follow, or says do a Masters Swim workout. The Workout will say “Key Workout”, or will be listed first on your Workoutlog. Do this workout first if possible. You will have better energy and can have better focus.

Then, if time and energy, do the second workout of the day… Second Workout – Bike – 1 hour recovery ride. Workoutlog will give specifics and say, if time and energy allow. Do this workout if you have the time and you have some good energy. Do NOT do this workout if you are very tired, or fatigued from the first workout, or from the training completed throughout the week.

Some days you may have to do the second workout, before doing the “Key Workout” of the day. (You may swim in the morning with a Masters group, but your Key Workout is a bike ride, which you can’t do until later in the day). If that is the case, then do the swim workout, but don’t go too hard and save some good energy for the later workout. Be sure and plan your nutrition for before, during and after your Key Workout. Training for three sports can be tough to juggle. You also need to be good about your nutrition throughout the day.

2) Participate in regular Group Workouts. (like Kain Brick, or the Saturday workout) . Group workouts are a great way to stay motivated and to be pushed to the next level. You may find that some group workouts get going fast and you want to seed yourself accordingly. You may also want to plan on using a group workout to help motivate and push yourself, but also know that it is OK to slow it down and go at your own pace. Early season is more about building your base endurance and not so much about high intensity. As you start to build your base and get closer to the race season, the intensity will continue to grow. Your fitness will improve, but give it some time.

Don’t worry if you aren’t as fit as you were at the end of last year, work hard and it will improve.

3) What about Rest and Recovery? Everyone should include a rest day at least once a week. The scheduled rest day for the KP Team is every Monday. It is OK to do a light swim workout, or a YogaSource class on your rest day, just keep the heart rate down and take the entire day off, if you are feeling overly tired, rundown, or sore. Getting a massage every 2-3 weeks is also a good thing to do to help with recovery.

Happy Training!!!
Coach Pete
www.kainperformance.com

By now the kids are starting to eat, sleep and  breathe triathlon! We
warmed up on the track with a core workout and instead of Simon says it’s
“Pete says!” The kids ran an 800 for time and all were very close to
quessing their time and holding a pace they chose.  We then rolled out on
the bikes  and put in some distance today past the dam and back for about
7 or 8 miles.

At break our assistant coach Malcolm helped me show the kids how to change a flat!  If any of the parents need help with a flat tire, now you can  ask your child to do it! It’s good practice!

Back on the pool deck:

Pete ran them through a mini tri (a 50 yard swim, 1/2 mile bike, and 400
on the track) to get the feel of putting it all together.   I’d say they
are all ready for their first tri! For those who have done one or more
this is just fine tuning for their next event!  Go Kain Kids!!!  Good Luck
tomorrow!

Fridays event will consist of 100 to 200 yards in the pool, 6 mile bike,
and  1/2  mile run, or full mile depending on which wave they start in.
The second wave will go a full mile.  The morning agenda will include
stretching, body marking, transition set up and a talk on visualization
and positive self talk during the event.  It’s always a great day for the
kids and we look forward to watching them all croass the finish line with
a big smile!
Coach Sharoo and coach Pete

We had a great circuit training session out on the track with our medicine
ball, the TRX, a camel back “surprise,” weights, push ups, tricep dips,
lunge walks, jump roping and sit ups with a medicine ball toss which all
helps develop strength, power and a solid core.  I wonder if anyone was
just a little sore after that!!?

We covered topics to help set realistic goals and challenge each athlete
to guess their quarter mile time and see how close they came.  Introducing
the fact that, yes- triathlon is an individual sport and you race against
the clock and try to do your personal best!

Then we headed out on the bike path in our groups where one group did “hill intervals” and the other worked on dismounting and mounting.  Most everyone was dialed in after a few practice rounds!
We ended the day in the pool and finally off the diving boards with some
great “big tricks” as you will see!!
That’s all from Camp Kain for Now!
Coach,
Sharoo

We were happy to have our alum Riley Auten back to help out as well as a
new Kain Kids assistant Malcolm Flint who just got back from his first
junior National Mountain Bike Championship!

We began our day with an early morning hike/jog up St. Josephs trail
including the narrow switchbacks where we reviewed good hill climbing
technique.  After the hike we all got on the bikes and rode out through
the park for a brick workout which “layers” the training of riding and
running in this case to prepare the muscles for that transition while in
the event.  The course was set with a big grassy hill followed with a half
mile bike and a second run.  The kids said they learned that they
shouldn’t have gone so hard on the first run!  They do learn quick!

We had a fun game of “chaos” tag before  heading back for a snack and some
fast and furious relays in the pool.  More fun on the diving boards as you
see in the photos!

Happy training,
Coach, Sharoo

We started with a warm up on the track and some stretching. We discussed
what “core Strength” is and did some exercises that work thoses abs, and
obliques, and erecter spinae which run parallel along the  spine; all
helping influence posture.

We explained running techniques used by the pros and did some of the
drills as well as picking apart our own form and then worked on smooth
fluid movements to run faster!  We had all our athletes run a quarter mile
for time and each day we’ll work to improve it!

Coach Pete had one group in the pool with our assistant coach Ramsin while
I had the other group on the bike. At the pool they covered drills to help
body position in the water, stroke mechanics, and worked on form.  A few
of the drills used to help are high swingers, catch up, side kicking with
a kick and a roll!  Coach Pete makes sure that each athlete is doing the
drills correctly and progressing from what ever level they’re at.  Each
athlete did a timed 50 yards which they will work to improve on throughout
the week.

On the bike I had two helpers from Los Gatos High, both alum of our camps;
Ben Haderly and Bobby Kain. We reviewd bike safety with proper helmet fit,
ettiquette on the bike path and how to communicate with the group while
riding to keep it predictable and safe.  We set up cones for bike skills
and balance drills.  We also reviewed cornering on the road bike versus
mountain bike.

After a snack we switched groups, fixed bikes and did it again.  I think
we have a great group of kids and the coaches look forward to helping them
become great athletes!

 
Coach Shari

***The Honu 70.3 Ironman in Hawaii is a Half Ironman Distance Race,
consisting of a 1.2 Mile Swim, 56 Mile Bike and 13.1 Mile Run. I have
raced this event two times, as well as the Ironman World Championships in
Hawaii four times. Shari and I have also raced the Xterra World
Championships on Maui about eight times. Racing in Hawaii is tough, with
heat and humidity, as well as wind.

***Here are a few things I have learned over the years when racing in Hawaii:

Honu 70.3 Ironman Triathlon, Kohala Coast, Hawaii - 1.2 Mile Swim/56 Mile Bike/13.1 Mile Run

1) Transition Set up – Read my blog on “Transition Tips” for this part.

***Two things to note on the transitions at Honu:

***A) When coming out of the water, you will grab your transition “T1″ bag
off a rack with your race number and take with you to your bike. You then
have to put whatever you don’t take with you on the bike, in the bag. Then
when you come off the bike, someone will take your bike from you. You will
then go grab your run transition bag and go to a change tent. Volunteers
will help if needed. You will NOT rack your own bike in T2.

***B) Have your nutrition ready to grab as you start the ride and run. I
usually have a couple gels in my run bag, as well as some extra salt
tablets, in case I need more, or should lose some on the bike. Have salt
tablets with you. Both Bike and Run are HOT at Honu and you will need the
electrolytes to have your best race!

2) Dealing with the HEAT – read my KP Blog Coaches Tip on handling the heat.

3) The SWIM – (1.2 miles – Ocean swim, beach start)

Honu is a mass start race. That means everyone starts at the same time!
This can make for a hectic start, so be sure and seed yourself
accordingly. Fast swimmers should start near the front, slower swimmers
toward the back. It is a classic beach start! You run into the water and
may have some waves to duck under. Be sure and dive under the waves with
both hands out in front of your head. Don’t stand and let the waves hit
you in the chest and push you back, dive under them. I would practice this
before race day. When you dive under a wave, grab the sand on the bottom
and pull yourself forward, then “dolphin” up and then down again if you
are in shallow water. This is the quickest way to get through the surf.
Once outside the surf, get into a nice long stroke. The water in Hawaii is
very salty, so you are real buoyant, but may not be thrilled with the
taste of the water. Look at the beautiful fish and maybe even a Honu
(turtle) will swim under you! Be sure and sight the buoy’s about every 3-5
strokes and be sure you are swimming straight! All the turn buoys are
right shoulder (except for the last one) and the course makes a big
rectangle. The last buoy is a hard left and then a straight line to the
beach. You will have to look behind you to see if any waves are coming. If
you know how to bodysurf, then take advantage of any waves and bodysurf to
the beach. If not, just use the tide to help get you to the shore. Be
careful, as there are a few rocks to avoid. Check the swim exit before
race day. You will then have a short run up the beach and up a short hill
to the transition area. Be sure and use the little pools, or showers to
wash sand off your feet. You will run to your Transition Bag and bring it
with you to your bike. Work a quick
transition!

4) The BIKE (56 Miles, hot, windy and rolling hills)

The ride covers some of the Ironman Hawaii Bike Course and goes up to
Hawi, where you turn around and head back to the Fairmount Orchid and
“T2″. Start drinking water early in the ride. It is usually pretty warm by
the time you hit Hawi, so you want to stay hydrated. Take salt tabs at
least every hour, or more if you have a high sweat rate. I take a Gel
every 40 minutes too. Be sure and pass on the left, never cross the center
line and then get back to the right side of the road as soon as you can.
Blocking penalties are for those who stay near the center line after a
pass. If someone passes you, you need to back off by 3-4 bike lengths,
before trying to re-pass.

The wind can be a factor on this course! If you are riding a deep dish
wheel, then be ready to hang on tight! The cross winds are pretty strong
on the way back from Hawi. You will be going real fast on a downhill and
can be blown around from the cross winds. Stay on the drops, not the aero
bars, if it is real windy. (If you are planning on “peeing” on the bike,
your best bet for a longer downhill is coming back from Hawi, before
Kawaihai). You will have one good climb on the way back from Hawi. You
will make a left at Kawaihai, then have a short, but steep climb back to
the main Queen K Hwy. This is the toughest climb on the course and it
comes around mile 50. Once back on the main Queen K Hwy, you are almost
home! Get the cadence up, drink some water and get ready to run! You will
hand off your bike to a volunteer when coming off the bike. Work another
quick transition!

5) The RUN – (13.1 miles, road and golf course, mostly flat, but hot)

Build into your run. Start out easy and build to a faster pace. I like to
take a gel as I run out of transition. I also wear a hat so I can put ice
in it to keep my head cool. Keep up with your hydration throughout the
run. I drink mostly water and will take a gel every 30-40 minutes, or as
needed. It is OK to walk the aid stations to be sure you are staying
hydrated. They should have an aid station about every mile on the run
course. There is one long, “out and back” section where you can see some
of your competition and your KP Teammates! Be sure and cheer each other on
out there!!

6) The Finish – (Nice Job!!)

Get your well deserved Finisher’s Medal and then get some
water/electrolyte. Walk around and stretch out. You are in Hawaii and it
is beautiful!! Go enjoy the islands!! Cheer on your KP Team to the
finish!!

Good Luck!! NO KAIN NO GAIN!!!!!
Coach Kain
www.kainperformance.com

—————————————————————————-
About Your Coach: Pete Kain is the Head Coach of Kain Performance
Multi-Sport! He has raced triathlons around the world for the past 28
years! His favorite place to race is Hawaii!! He won his Age Group at the
Honu 70.3 in 2007 and placed 3rd AG overall. He has also competed in the
Xterra World Championships on Maui five times and placed top 10 in his AG
in 2010.
—————————————————————————-

I have had some very good races in the heat (I Won the AG 40-44 at the
ITU World Championship in 2005 in Honolulu, Hawaii), but I have also had
some very bad races too (I cramped so badly at the ITU Long Course World
Championships in Nice, France in 2002, I was forced to walk/jog the final
5K and was cramping badly at the finish).

Here are a few things I have learned about racing in the HEAT over the
years:

1) HYDRATE – Stay hydrated!! You sweat A LOT in the heat! You may not
think you are sweating so much, but you are! Drink a lot of water! I like
to say you should feel like you have to pee about 1/2 way through the
bike, or you aren’t drinking enough. Drink more water, than anything else.
I usually stick to only water in a 1/2 Iron Distance, with maybe a little
electrolyte drink. Have two bottles on your bike, one that is just water,
one that is your favorite electrolyte/carbo drink. Use the one with water
to splash in your face if sweat gets in your eyes and burns. Splashing
Gatorade in your face will only make it worse!

2) ELECTROLYTES (Sodium, Magnesium, Potassium) – You need to replenish
your electrolytes. Bring Salt Tablets with you on the bike and run. I like
to take 2 salt tablets every hour. (I use Salt Stick, which works well.
Sport Legs are also good, which have more Magnesium in them). I will take
2 Salt Stick, then 1-2 Sport Legs every hour, in a long race in the heat.
If you sweat a lot, you may need to take more. If you feel muscle cramps
starting, then take more Salt Stick/Sport Legs.

3) ACCLIMATE – Try and train when it is hot outside! I know it is not the
most comfortable thing in the world to do, but it will help you acclimate
to the hotter weather you may experience on race day. It is also good to
get to the race venue about 4-5 days in advance. This will help you
acclimate to the heat and humidity. Try to avoid using the air conditioner
too much in the days leading up to an event in the heat. Keep the windows
down and enjoy being in the warm weather! Try and stay out of the sun for
long periods in the days leading up to a race.

4) SWEAT RATE – Everyone has a different sweat rate. If you know you have
a high sweat rate, then you may need more salt/magnesium. Be prepared, as
this is Key to a good race in the heat. Drink a lot of water! I also will
put more sodium on my food, or eat food with more sodium (like salty
pretzels), leading up to a hot race.

5) STAY COOL! – Wear a hat on the run! I like to put ice in my hat while I
run. This helps keep your head cool, when it can get really hot out in the
lava fields! Visors do not work for holding ice, so wear a hat! Arm
coolers have also become popular in hot weather.

6) PRE-HYDRATE – Be sure you hydrate for a few days before the race. You
want to stay hydrated, but not “OVER” hydrate. You should not have to pee
every hour the night before a race, but you may 1-2 times if well
hydrated. If you drink to much, you run the risk of “Over-Hydrating” and
set yourself up for a condition known as “Hyponatremia”. You drink too
much water and flush your system of needed electrolytes.

7) SUNSCREEN – Be sure and put on sunscreen in the morning of the race and
again later if possible. Your overall body temperature will rise if you
get sunburn! Wear sunscreen!

8) VASOLINE/SPORT SLICK – I like to put vasoline on my feet for the run.
You sweat a lot and you dump water on your head and your shoes get wet and
you can get blisters! Use vasoline, or Sport Slick to avoid this from
happening.

9) NUTRITION – Be sure and practice (train) with what you will use on race
day. I like to drink water on the bike, as I find other drinks can upset
my stomach in hot weather. If you are comfortable with an electrolyte
drink, like Cytomax, or Gatorade, or a carb drink, like Carbo Pro, then
alternate between water and electrolyte/carb drink. I also take a gel
every 40-45 minutes while on the bike and run. I use E-Gels, as they have
more calories (150) and more sodium, than most gels. I also will use Gu
(only 100 calories), as it tastes good and my stomach seems to handle it
well. Whatever you use, be sure and train with it before race day! You
should be confident in your nutrition before race day!

10) RACE DAY!! – I like to start the day with a light breakfast of oatmeal
about 2-2.5 hours before the start. I then have an energy bar while I set
up transition about an hour before the start. I then like to take a Gel
about 5-10 minutes before the start. Have your nutrition ready to grab as
you start the ride and run. I take a flask full of Salt Stick and another
of Sport Legs on the bike. I also pre-tape E-Gels on my bike so I can
easily rip them off and take one every hour. I will tape 3-4 gels on my
bike, then take 1-2 in my race jersey. I usually have a couple gels by my
run shoes, as well as some extra salt tablets, in case I need more, or
should lose some on the bike. I will run with a flask of Salt tabs/Sport
Legs, as well as gels and some Clif Shots (Margarita flavor is great, as
it has more sodium:)!

Have fun out there!!!

Good Luck!! NO KAIN NO GAIN!!!!!
Coach Kain
www.kainperformance.com

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About Your Coach: Pete Kain is the Head Coach of Kain Performance
Multi-Sport! He has raced the Hawaii Ironman World Championships 4 times
and the Honu 70.3 Ironman on the Big Island 2 times. He has raced numerous
times in the heat of Mexico, Australia, Hawaii, the West Indies, Florida
and on occasion, California! He is a 7-Time USA Triathlon National AG
Champion and a 4-Time ITU Triathlon AG World Champion. He was voted USA
Triathlon Overall Open Male “Triathlete of the Year” in 2002. Racing in
the heat is manageable, but you do need to be prepared!