Triathlon Wetsuit Guide 2014

With so many great wetsuit options available to the Triathlete at Tri Shack, we have put some of your options into an easy-to-read table that will hopefully assist you in your decision.

Suit Name Suit Features Thickness Suits RRP
Orca RS1Predator  orca-rs1 Almost full-body coverage of 44 cell Yamamoto neoprene, Nano Ice coating, Uses EXO-CELL2 (25% more buoyant than Aerodrome) on Lumbar providing core buoyancy and stability 2mm arms and shoulders, 3mm on calves and forearms Those who have a need for speed $949
Huub Archimedes 3.5  huub-arch X-O-Skeleton for built-in spine support, Flexible chest, shoulders and arms, Expanding elbow panels for free bicep movement, over-reaching system assists arms from crossing centre of body, calf release aid kicking and propulsion, breakaway zipper 3mm upper body, 5mm lower Non swimming or minimum swimming background lifts legs $649
Huub Axena  huub-axena The female version of Archimedes.  X-O-Skeleton for support and  improved buoyancy in thighs and hips, over reach panel to reduce cross-over and maintain stroke efficiency, breakaway zipper, the quickest in Triathlon 3mm upper, 5mm lower Non swimming or minimum swimming background lifts legs
Orca Sonar orca-sonar Intermediate level suit, 100% 39 cell neoprene, aerodome on lower back and back legs, hydrolift buoyancy cells 4mm front, 3mm back, 1.5mm shoulders Athletes looking for a step up from entry level suit $449
Huub Aerious  huub-aerious X-O-Skeleton for built-in spine support, flexible chest, shoulders and arms, expanding elbow panels for free bicep movement. Over-reaching system to help keep arms from reaching over midline, flexible achilles/calf, system, breakaway Two versions. For those with good buoyancy 4:4, has 4mm upper and lower body. The 3:5 version those who need legs lifted Athletes looking for a step up from entry level suit $449
Huub Aura Womens  HUUB 'Aura' 3:3 Steamer - Womens Made for Females who have a tendency to have a less leg sinking. X-O Skeleton for body alignment and buoyancy, arm crossover alignment for correct positioning and reduced snaking/Fish tailing in the water, break-away zipper for transition speed 3:3 has 3mm on upper  and lower body, does not lift legs but maintains body position For athletes who have a good body position in the water, whose legs do not sink
Orca S4  orca-s4 Yamamoto 39 cell, full front SCS coating, excellent buoyancy, flexiseal neck, Quadraflex, powerstretch lining, HydroLift Body Panel, speed transition panels, sleeves available 3-4mm full front, 2 mm underarm and   shoulder panels, 3mm back Excellent entry level suit $249
Orca TRN  orca-trn ORCA’s TRN training specific wetsuit, highly flexible for excellent range of motion. Polyester lining to protect the wetsuit from the effects of chlorine and warm water.  Ideal for use in pool training and warmer races. Great training suit for athletes with higher end race wetsuits. 2-2.5mm smooth skin neoprene front and back, 1.5mm shoulders Pool and ocean training, races in warmer water $199
Aropec ‘Smooth Skin’  aropec-smooth-skin Super stretch movement during both training and event competitions. Back zipper & blind-stitched inside. Integrated special printing on chest & arm to guide/divert water flow. Integrated special printing on inferior elbow to increase water friction in paddling 5mm on chest & front thigh3mm back/arm/hip/leg Hardy entry level suit $219

 

Choosing Your First Triathlon Race

You have decided to do your first triathlon.  How do you decide which race to do? Firstly have a look at the website of your state triathlon association.   They should list all the potential races in your area.

It is better to start with a race distance that you think you will easily be able to handle.  If you are struggling to cover the race distance in training (especially in the swim), attempting to race that distance might either kill you or kill your desire to ever race again.   Better to start shorter, and step up in distance later.

Choosing a course close to home is not a bad idea, as long as the course caters for your ability.  If you are a weaker swimmer, staying out of the ocean for your first few races is a good idea.  The ocean (even bays) can get very rough.  Weaker swimmers will also benefit from a wetsuit swim, so choosing a race in the early season when wetsuits are most likely to be allowed is not a bad plan.

We all start somewhere! No matter what your age, there's a triathlon for you.
We all start somewhere! No matter what your age, there’s a triathlon for you.

If you lack confidence on the bike then a less crowded race will allow you more riding space.  Also look at the technical aspects of the bike.  Too many corners, roundabouts and speed bumps are not great for the first timer.

Another important consideration is playing with friends.  Your race day will be much smoother if you go with a more experienced athlete and they can give you a few pointers.  More importantly you have someone to have breakfast with after the race!

Tri Shack "Pink" Girls at their first Triathlon
Tri Shack “Pink” Girls at their first Triathlon

ADRENO Tri’s Olympic Triathlete – Lizel Moore – Profile

I did my first triathlon when I was twenty four.  I had been running competitively from  a young age.  Two of my old running friends, Jackie Fairweather (nee Gallagher) and Rina Hill had made the change to triathlon and had also seen great improvement in their running.

With Jackie’s encouragement I began to train on the bike for the National Duathlon Championships.  I loved the bike and was a strong rider so after coming back from a 6 months trekking holiday decided to give triathlons a go.

My swimming did not show great potential that my riding did.  I was fairly ambitious and chose the Sydney Word Cup in August as one of my first races.  I had a very dodgy wetsuit (first lesson in why your equipment does matter) and that, combined with my lack of swimming ability, left me about 50m behind the pack at 100m.   I kept working on my swim and finished 7th in my first Noosa triathlon three months later.

Unluckily for a non-swimmer drafting was brought in that year for professionals.  I managed to do well in the smaller international races where I could still make up for the time lost in the swim on the bike.  As part of my journey to find my roots, I returned to South Africa to race.  I was picked in the South African Olympic Squad and spent the next 4 years chasing points in an attempt to qualify for the Sydney Olympics.  With a ranking of 27 in 1999 I was selected by the South African Olympic Committee.  I finished 30th in the Olympics.

Lizel competing in the Olympics
Lizel competing in the Olympics. She placed 30th!

After I retired I settled back in Brisbane and began to coach junior triathletes.  I completed my Level 2 Triathlon Coaching Accreditation and my Ausswim qualifications.   Some of Australia’s now top athletes began doing triathlons as 10 year olds as part of my very casual squad around that time.  Amongst them were Michael Hepburn (Track Cycling – Dual World Championships gold medal winner and silver London Olympics), Ryan Fischer (Triathlon World Cup Winner) and Nicolas Hull (guru triathlon coach).   While I can’t claim their sporting success as my own I like to think I had a little to do with them starting in the sport.   I also had the pleasure of being a riding buddy for Annabel Luxford (16 World Cup podiums) in her junior years and coached Sarah Deuble (Oceania Cup Championship winner 2012) for six years in running and at the beginning of her triathlon career.

Lizel now work's at ADRENO Tri and is a triathlon coach.
Lizel now work’s at ADRENO Tri and is a triathlon coach.

I switched to coaching runners when I was pregnant with my fourth daughter, as this was less time consuming.  I now coach around 30 junior athletes, many who are amongst the best in the country.   These days I run and ride for vanity and sanity.  I still love getting out there and smashing myself trying to beat the kids I coach (with little success).

I guess the one thing that has never changed for me is my sporting hero’s.  That is anyone willing to give it a go.  I particularly admire people who have no strong sporting history and find themselves embracing the sport of triathlon as mature aged athletes.

By Lizel Moore

Running Training

Coming from a running background the one thing I notice about triathletes is they tend to neglect speed work. Too much running is done at below race pace.  The less running you do the more you need to do at or above race pace.  If you have only 40 minutes to get a session done, you will get much more reward for your time by doing a repetition set than simply going for a run.

Running Training Schedule
Running Training Schedule

Running repetitions are painful but will give you the greatest fitness reward.  Running will raise your heart rate significantly higher than swimming or cycling.  It also burns more calories and gives you nicer legs.

For those training for a sprint or Olympic distance race below is some suggested sessions.  Do not attempt these unless you have done at least a few weeks of running.  If you have never done any repetition work before, half the number of repetitions and run at 80% effort.

You should ideally include repetition work at least twice a week.   A grass 400m running track or a self-measured circuit in a park is ideal.  If you have to train at night your local athletics club, soccer club or football club may light up their facilities.

By Lizel Moore – ADRENO Tri

Olympic Triathlete

Navigating The Swim

ADRENO Tri’s Olympic Triathlete, Lizel Moore, share an important lesson on swim navigation – not just following someone’s feet! 

Race starts, happy, sitting on feet.  Not bothering to look up as I am more than happy to delegate the navigating to whoevers feet I am sitting on.  Exit the water together.  I am well back.  That is ok, that is what I expected.  Had a pretty good ride, had a great run.  I was one happy girl.  I survived my first triathlon.

It was not until after the race that I got my first race tip.  My swim “navigator” came up to me and laughingly told me how we went right of course.  I sacked him on the spot and from that day I learnt the importance of looking up and seeing where you are going (not always with great success).

Don't just follow the person in front of you, learn to orientate yourself during the swim.
Don’t just follow the person in front of you, learn to orientate yourself during the swim.

As part of your normal swim training you need to learn to orientate yourself.  When your leading arm goes in the water, push down and lift your head out of the water.  You should do this every 3-4 strokes in tricky conditions (rough water or when buoys are small).  If the conditions are great and as you become more confident you can increase this up to 14 strokes.

What will help with navigation are goggles suitable for the conditions.  For bright days tinted goggles will reduce the chances that the sun will prevent you from seeing the buoys.  In foggy or low light conditions, it is best to use clear goggles.  Have both sets in your race kit in case conditions change.

By Lizel Moore

2000 Olympic Triathlete

From Learning to Swim… to Ironman!

….. after waking up one morning and realizing that I should be looking after myself better, tired of being sick and tired, something had to change. I was 110kgs and miserable. There was a gym 5 minutes from my workplace and I needed rescuing from some bad habits. I started doing bootcamps with a group of roughly 25 people and through them created some great relationships. Weight was coming off, energy was coming back and I was feeling sharp! I attended a military academy in the states as a kid, so I was enjoying the regimented discipline.

At 110kg and unable to swim at all, Jerrod made the life changing decision to start Triathlons - including Ironman!
At 110kg and unable to swim at all, Jerrod made the life changing decision to start Triathlons – including Ironman!

After 12 months, a few people from bootcamp decided to test their ability as distance runners and banded together to train for a half marathon. I had never run that far and thought if they can do it, so can I. I was excited about this new goal and told everyone what I was doing. “are you nuts?!” “how far is that!?”…. and a whole list of other responses, to which all I could do was laugh…

Training happened, the half marathon happened and I accomplished a pretty cool goal in my life. The after party was a blast and lots of drinks were shared. Well deserved drinks, of course!!! Hell! I just ran a half marathon!!!

I mentioned to the group that if we can do a half, than we can do a full marathon….. That went down like a lead balloon. Everyone I had been training with had just reached the pinnacle of their athletic career and was ready to go back to old ways….WTF!!!!

So, one of my comrades said to not worry about it, theres a group of runners up the road from where I live that train for longer distance events. Lets introduce ourselves and tell em we want to run a marathon…. How do you train for that distance? I had no idea, however, the seed was planted and I couldnt wait to get started on the journey…..or had the journey already started?!

6 months of training and the event happened…. again! The goal was discussed, the committment was made and the result was freaking awesome! I ran 3 hours and 41 minutes for my first marathon. There were 8 of us that day that had set out on the same journey 6 months prior. It was a great feeling that what ever you set your mind to, you can achieve. Theres always a feeling of emptiness after youve achieved a goal, especially if you havent reset for another future goal. What the hells next????

About an hour after the marathon, it was the Gold Coast Marathon by the way, a buddy of mine who finished 5 minutes ahead of me had a great idea. He came up to me and said, “we’ll never be this fit again….lets do a triathlon!”

I told him, you’ve got to be kidding me….I can’t swim!

He said, “we’ll get a swim coach”

“I dont have a bike!”,  I said

He said, “You can buy one of those!”

I had nowhere to turn from here….looks like I need a coach. That’s where Brett “Jacko” Jackson came in, General Manager of ADRENO Tri….

I showed up at the pool with 25 fit looking triathletes all wearing the gear that makes you look like you know what the hell you’re doing…speedo’s and swimcaps and cool goggles. Me, on the other hand, I had a pair of boardshorts and had never done any more than some doggie paddling as a kid. Scared shitless of water!!!

Learning to swim was just the beginning for Attitude Coach, Jerrod Smith!
Learning to swim was just the beginning for Attitude Coach, Jerrod Smith!

Jacko takes a look at me and said, “you’ll have to get rid of those shorts and get a proper pair if you’re going to swim here…..Jesus!” I did not want to wear a pair of those skimpy buggie smugglers. First day in the pool I was asked by Jacko to swim to the end so he could see my technique. I had to laugh, I’ve got no technique…I cant swim! This carried on for 5 more minutes before he said get in the pool. I felt like everyone was watching, which made it worse….. 3 arm strokes later and I was choking on a half litre of pool water. It was a long session for Jacko and myself. After 2 weeks and several sessions later, I was able to swim the length of that 25meter pool without stopping. That was 25 meters, I had signed up for Noosa Tri, an Olympic distance event that required me to swim 1500 metres and I had only 3 months to get it sorted……Jesus!!!!

I could give you some detail and insight as to how it all happened, however 3 months later….. Noosa Triathlon happened and I completed the course in just over 3 hours. 1500 metre swim, 40km bike, 10km run….. woohoo!!! I was stoked to say the least….It got me thinking again. If I could do this distance surely I can do a half Ironman??!!  So I set out to do my first Half Ironman down in Canberra, followed by a full Ironman in Melbourne in 2012.

Adreno Tri General Manager and Jerrod's swim coach, Brett 'Jacko' Jackson, is extremely proud of Jerrod's determination and how far he has come.
Adreno Tri General Manager and Jerrod’s swim coach, Brett ‘Jacko’ Jackson, is extremely proud of Jerrod’s determination and how far he has come.

Since the jump to the full ironman distance, I have set a new goal of completing 10 iron distance events in different parts of the world. This last event happened on the 8th of Sept in Madison, Wisconsin….. I swam 3.8km in 1hour 20min, biked 180km in 6hours 2minutes, and ran 42kms in 4hours 45min….. It was pretty emotional when you gather your family from all parts of the world to be your biggest cheer squad for the day. Believe me, they put in as much effort as I did for the day. Next Ironman for me is Bussleton, WA  December 2014….

In the meantime, I’m gearing up for the Northface 100….. thats a 100kms of trails through the Blue Mountains…. keep you posted!! Thanks for taking the time to read….

Jerrod Smith

Attitude Coach

Mooloolaba Triathlon Tips

The Mooloolaba Triathlon Festival will celebrate its 22nd year in 2014.  Being held from the 14th to 16th March, the Mooloolaba Triathlon Festival is recognised as the 2nd largest Triathlon event in Australia.

Not a bad place to race!

This race has proven to be a true measure of your ability as a triathlete over a true Olympic distance course. Traditionally Noosa Tri opens the triathlon season in Queensland and Mooloolaba closes it. Although there are now other races outside these times, Mooloolaba stands tall as a must do race for the serious triathlete. No easy legs on this course.

Swim:

The swim can be anything come the day. One thing is there is always an option for a canal swim if the surf is up. My bet is it will be a canal swim this year (2014) with the swell predicted to increase over this weekend. Swim tip: Make sure you sight the buoys. Don’t rely on the person in front you to navigate.

Bike:

This bike ride always seems to be windy. The report is different this year. Seems the Tri Gods are on our side. Light NNW winds are predicted which will mean a nice ride out to the turnaround, with a slight push coming home. Bike Tip: Don’t draft. The road is wide and the “Draft Busters*” can see you from a long way away.

Don’t draft or risk a time penalty from the “Draft Busters”!

Run:

This is a challenging run. Don’t be fooled thinking it will be easy. The 2 times up that Alex hill (heading back into Mooloolaba) can be hard. It’s a hill where you never get to see the turnaround from the bottom so all the way up you are looking for it and it’s always further than you thought it was. The run home over the last Km is all downhill. Enjoy the decline and of cause, the Finish Line. Run Tip: Just keep a constant pace up the hills. Eventually you will get to the turn or on the second lap… the top.

Overall, Mooloolaba is a fantastic race. A true indicator of your ability within the sport.

Enjoy the day… I’ll see you out there.

Brett Jackson

Adreno Tri Manager

 

**Draft Busters are officials on the back of motorbikes that police the bike section of the race. They will give you a time penalty if you are riding too close to the rider in front of you. They also look for any breaching of the rules on the bike.

Life of a Professional Triathlete – Ellie Salthouse

If I had a dollar for every time I have heard, “you have the best life, I’m so jealous!” I would be one very rich person. And yes, I honestly believe that I do have the best life and wouldn’t change it for anything, but it is definitely not without a lot of hard work that I am in this position.

Of course, being a professional athlete involves a lot of training and racing. 4.45am wake ups have become a normal part of life and, surprisingly enough, my favourite time of day to train. Most days, I train 6-8hrs of swimming, cycling and/or running. There are also core, gym and recovery programs that are added on top of this. Bedtime is usually 8.30pm. Any time after this, you will probably be more successful talking to a brick wall.

Being a professional triathlete is a dream come true for Ellie, but a lot of hard work too!
Being a professional triathlete is a dream come true for Ellie, but a lot of hard work too!

Just like any job, I dedicate my entire life to being the very best I can be. This branches much further than just training and racing hard, but rather, incorporates every aspect of my life. For a start, I have a strict diet, which is regularly reassessed by the dietician. Because spending time with friends and family is something I cannot live without, eating out often involves taking little Tupper Ware containers of dietician-approved meals to restaurants. Yes, I do get some very strange looks from other customers, but sometimes you have to find little alternatives to still be able to do the things you love. I also have a weekly massage and physio routine that I need to maintain in order to keep my body in peak physical condition.

Keeping her body in peak physical condition is part of the job!
Keeping her body in peak physical condition is part of the job!

I am lucky enough to live  at my European training base, and the other 7 months at home in Australia. I would have to say that Vitoria is one of the most beautiful places I have ever been to, and an ideal location for training. The travelling would have to be one of the best parts of being a pro athlete, seeing parts of the world you wouldn’t normally experience as a tourist. However, this does also mean large amounts of flying, of which I am not the biggest fan. It’s great for the frequent flyer points though!!

Ellie lives 5 months of the year in Vitoria-Gasteiz, Spain, at a Europe training base
Ellie lives 5 months of the year in Vitoria-Gasteiz, Spain, at a Europe training base

Of course, racing is my top priority. After all, it is why I spend all those hours training. I love racing and think it is without a doubt the greatest part of being a professional athlete. It is where I get to show off my hard work and really challenge myself to find new limits. And without racing, you cannot possibly win. For anyone who has ever broken through that ribbon at the finish line and stood on the top of that podium, you will know exactly what I am talking about when I say there is absolutely, hands down, no greater feeling in the world!!

 

Who exactly is Ellie Salthouse?

Allow me to introduce myself. I am a 20 year old, professional triathlete from Brisbane, Queensland. I have been doing triathlons for 9 years now and turned professional 4 years ago at 16 years of age. Some would say being a professional athlete is hard work, but I honestly believe that I have the greatest job in the world. In fact, I am currently sitting in China writing this blog as I get ready to race tomorrow.

I live a somewhat nomadic lifestyle, trekking the globe in search of races and, being a summer sport, the sun, but I wouldn’t have it any other way. At the moment, I live half of each year in Brisbane with my family, and the other half at my European training base in Vitoria, Spain. Now tell me I don’t have the world’s best job! Just like any job though, I do put in the hard yards to get where I am. I train 50 hours per week, plus extra time goes into developing my social presence, massage, physio, dietician and numerous other means to ensure I am in peak physical condition round the clock.

A big part of my being at the top of my game is through sponsorship. I have a number of amazing sponsors who support me unconditionally and ensure I have world-class equipment for racing and training. Recently, I have been lucky enough to sign with Adreno Tri and become a part of their great team for this season, and hopefully many more to come. I will be writing regular blogs for them, containing helpful product reviews and triathlon information, all through the eyes of a triathlete. As part of my new sponsorship with Adreno Tri, I have been given a brand new Orca 3.8 wetsuit, which I absolutely love and cannot wait race in. How lucky am I? So, I thought to get the ball rolling, there would be no better way than to show you how to get your wetsuit off quickly into transition during a race. I know a lot of people struggle with this, but I find heaps of wetsuit lube around the ankles and wrists does the trick. Have a watch of the video and remember, like anything, practice makes perfect!

Keep up to date with all of triathlon products at http://www.trishack.com.auand be sure to check back regularly for my blog posts. I am really looking forward to giving you regular insight into everything triathlon.

Ellie xo