May 9, 2024 • 33 mins
Catch up with Tom & Kenny as they share the best hacks for getting through your triathlon - from best body lubes to bike shoe attachments and more!
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Narrator (00:10):
Welcome to the athletes in motion podcast from
race to recovery with your hostsTom regal and Kenny Bailey
Kenny Bailey
(00:30):
Hey Tom, how are you?
Tom Regal (00:31):
I'm fantastic Kenny how are you?
Kenny Bailey
(00:33):
I am fantastic. This is gonna be a
fun episode this episode we'regonna talk about hacks in what's
we look at triathlons, we alwaysthink of the big stuff like the
running the swimming, the bikingbut all what's all that small
stuff? Those little things thatcan help and tricks Yeah,
Tom Regal (00:49):
help me get through it
Kenny Bailey
(00:51):
exactly how can we get those things to help
make you have a betterexperience? Yes. Before we get
started, what we want to do isdo a couple things first off,
like and subscribe.
Tom Regal (01:00):
Yes, please. When their thumbs up thumbs
Kenny Bailey
(01:03):
up all that good stuff. We have our
triathletes journey in whichwe're we're underway with our
three athletes. Yes. If you wantto continue to follow those
guys. Yes, we want to be able todo that. This is sponsored
byTriTomR Endurance sports. Thatguy right there. Hey there if
you need a swim coach, you needa bike fit or you need to try
coach TriTomR Endurance is whereyou need to go that's tried to
(01:24):
our try Tom our internet's kindof hard to say. But
Tom Regal (01:28):
usually everyone drops the R just says TriTom but
you'll find it either way. ButTriTomR Endurance.com.
Kenny Bailey
(01:33):
So checking for that. So triathlon season is
vastly upon us everyone's intheir training mode everyone
here and what they need to do
Tom Regal (01:42):
we're racing already cold after you
Kenny Bailey
(01:45):
know your first race, you kind of fumble
your way through everything, youyou watch the videos, you you
listen to people like us, youtry to figure out those things.
And then you start figuring outhey, there's there's ways in
which you can coordinateyourself there's little things
you can do to kind of help that
Tom Regal (01:59):
should be should you be so inclined. Yes. So
Kenny Bailey
(02:04):
especially as a racist get long, more things
break down, there could be morethings that happen now you don't
want to have to carry you know,half of a you know, u haul with
you on stuff to carry. But thereare a few small things you can
do. So, before we get into therace itself, and one of the
hacks that I like to do preraceif I'm traveling, and also this
is good. If there's a weatherissue, if you think there's a
(02:25):
weather issue, I go get two anda half gallon ziplock bags, and
I put them in every everytransition area. So my bike
helmet shoes, what I'm going towear out of the water, so I
generally wear a pair of trishorts, and then I put on a
cycling jersey, I put that inone, two and a half gallon size
bag to keep it dry. Two thingsto keep it separate. And then I
(02:48):
write T one on it because you'rekind of freaking out. Remember,
you've got a bunch of stuff, yougot a wetsuit you're carrying,
you got a whole cycling gear,you have running gear, your
transition year, you have yourmorning bag, all of that sort of
stuff. You have five differentbags. Yes. So what I tried to do
before I leave before I, like ifI'm traveling, if I put in a
suitcase, I put everything in atwo and a half gallon size bag.
(03:08):
And so my running gear that I'mgoing to go into, it'd be
whatever I'm going to use for myrun. Shoes, the hat, sunglasses,
all that sort of stuff. If Ihave a belt, whatever I'm going
to do is all pre loaded in thatbag. Yes. So when I get to the
destination, if I'm flying likeexample, I flew to from
Tennessee to California. Yeah,when I get to the when I get to
the hotel, or when I get to myroom. Now I can lay stuff out
(03:31):
and I'm not freaking out over.
Did I forget this? Did I forgetthat? Yeah, yeah. And if the
weather is going to be suspect,now everything's in a dry
little. Now, it's not thefastest transition, obviously,
when you have everything in aZiploc bag. Yeah. But it's just
easier for me to have that readyto go. So when I get to the
morning, okay, I'm gonna get mybike set up, I'll be able to
have the bag grab that, youknow, because it's dark. And
(03:53):
you're trying
Tom Regal (03:54):
I think it's super critical for the pre races. And
if you're doing 70.3 or 140points six distances, then
you've got a bag to put that in.
At that point. You can eithertake it out of that, but at
least you know you have itexactly. And it's always good
before you leave the house.
Maybe a day or two or threebefore you're traveling or
before the race to layeverything out. Yep, lay it all
(04:16):
out. Find a space on the floorthat the dog won't lay on or
whatever. But just find thatspot where you lay every piece
out, then put it in the bags.
Key is clear bags, right? I'veused other bags and then you
don't know if something's inthere. If you can't see you
can't
Kenny Bailey
(04:31):
Oh, I'm OCD that I'll I'll take it out. Put
it back in. So I start about aweek ahead of time. Yeah, right.
And then, okay, well, I got theshoes and I repack Yeah. And
that's how my nutrition modelsright. Yeah, just like you know,
I have my list and then I freakout. And then the other thing I
tried to put in there, and thisis just me. It's I put a small
(04:51):
hand towel in each bag. So hoochDo you want a T to bag just in
case? Yep. And then I'll put areally really small like an Aqua
for whatever else. So you knowthe big things about whether or
not your quads are gonna work ornot work or your back's gonna
get sore, whatever is one thing,but it's the little. Especially
(05:13):
these distance right there.
Lonnie lubricate. Exactly.
Right? You get that one littletoe that's rubbing against the
other toe. And that's not thatbig of a deal. Yeah, you're
you're going 90 RPMs everyminute. Yeah. times how many
minutes times how many hoursthat thing is that can wear on
it and having something to beable to like either lube it up
or put a aquifer in the middleof it to not keep that sore from
(05:35):
festering anymore is isridiculously important.
Tom Regal (05:38):
Yeah. Yeah, super important. And along the plastic
bag, same what I think is agreat a great hack, what I like
to do for you can do it for anydistance race, really sprint,
you don't need to carry as muchstuff onto the run with you.
Certainly for Olympic, maybe notas much certainly 70.3 distance
(05:59):
and longer, is put all yourstuff in a bag, and you watch
the pros do it like run out oftransition with that you want to
have a fast transition, allyou're doing is you're picking
up you're taking your helmetoff, you're taking your bike
shoes off you putting your socksshoes on. And then you grab this
bag that has your nutrition, ithas your race number, it has
(06:20):
your hat, it has yoursunglasses, whatever else you
need, and you just run out atransition with that. And while
you're running, you puteverything on the right so
you've got it, you've made areal quick transition, you got
out onto the road, you're inthat mode you're going that's
probably the best thing I'veseen. I've seen a bunch of pros
do it. I think it's fantastic.
Kenny Bailey
(06:41):
You know, these things you're you're
you're super excited in themorning, right? It's dark,
especially on the longer races,right? It's dark, you get
everything ready to go by, butno one you have that bag because
you can you're gonna getfatigued, not just physically
fatigued. But you know, by thetime you get to T two, there's
chaos, right? There's chaos,knowing that something's in one
location, and you don't have toworry about it. And that okay,
(07:01):
everything I need is right here.
And I forget so that we'll knowbecause it's in the bag. Yeah,
that that to me is also
Tom Regal (07:06):
that's that's a good one. That's key. Yeah, that's
definitely that's definitelykey. And I like we talked about
transitions, I talked to a lotof athletes where they're,
they're saying, like, they'retrying to get through the race.
And they feel like, I'm justgonna take extra time and
transition. Because I'll be ableto do this, this and this to set
me up for whatever. And Irealized that that that's
(07:27):
probably not the bestphilosophy, you want to get out
of transitions as fast andefficiently as possible. So
don't linger more there. Becauseyou could be putting yourself in
the cut off zone, right? Whereyou okay, I took that extra 10
minutes or 15 minutes andtransition. And I missed the run
cut off. Yeah. Or somethingalong those lines. So it's
better to do some of this likethis pre planning, having this
(07:48):
setup and then getting at it toplan to get out of there as fast
as possible. Yeah. And don'twaste any time there. That's
that's valuable time. Yes. Onall the races.
Kenny Bailey
(07:58):
Yeah. And so, you know, make sure you're
careful and kind of what youneed to do, right. And I I sing
it, you know, head, shoulders,knees and toes. I mean, I
literally think that yeah, I gotmy, I got my thing, I got my
shoes, like it
Tom Regal (08:10):
still helps the practice transition, like at the
house someplace else, where youjust go through it, put it put
everything out, put everythingon the where you work, because
that's what you'll end up doingyet. So,
Kenny Bailey
(08:19):
so what else
Tom Regal (08:21):
I'm gonna go to the swim moves when I think we don't
use enough body lube in ourwetsuits. Right, we put it on
the spots that shave for now, westill shave and I can't, I've
through the years I've used somuch. And I've really come to
like the sprays the skin slick,that that SBR has, which is
(08:44):
fantastic. They have try slideand skins like it's the same
thing, it's just a differentsize can have somebody do your
entire back. Because thatthere's a lot of a lot of stress
on the wetsuit across your back.
And if you've got your kit onunderneath that, that will rub
as well. And it's, it's you justcan't put enough lube on and
then it just makes a suit comeon faster. Yeah, like put it all
(09:06):
up and up and down, your arms upand down, your legs in the suit
will come off so much faster.
But it will also keep you fromchafing. And the chafing slows
everything down. It just getscompounds worse as you go
through and in those transitionbags through a can of spray in
there. You know you can quick upthe leg your shorts, because
(09:28):
that's where it's going to stayif you can do stuff because
you're going to dump water onyourself. It's going to dilute a
little bit of it but it's it'snever it's never a bad idea to
add a little extra personallubrication. Yes, it's just I
think I think we we don't useenough Yeah, it's
Kenny Bailey
(09:43):
so funny story about that I was doing the Half
Ironman in Muncie, Indiana. Andwhat they do is they give you
wristbands or you know, to giveto volunteers who you who you
think are doing a great job. Soyeah, this to you because
you've, you're out here all day.
You're crushing us, right? Theone guy that had probably an
armful was that the turnaroundon the run and he had a giant
(10:04):
jar of Vaseline in his a niceand he's like, lean. Everyone's
like God. Yes. You win. Don'tlook. Yeah, it's like nobody
looked.
Tom Regal (10:15):
Excuse me a second.
Kenny Bailey
(10:17):
Yeah, you don't modesty sometimes goes out
the window when you're in themiddle these things. Yeah, he
had the most response becauseyou're right lubricant is it and
so for emergency this is alongthose lines. Yeah, the hack that
I that I did is especially ifyou're going from East Coast to
West Coast, it's really dry. InArizona, California, those kind
of areas. What I do is it's 99cents for a Chapstick and it
(10:40):
takes this much room Yep. And itcan be a emergency lubricant if
you have to, but believe it ornot, again when you're really
dry and if you're slightlydehydrated suddenly your lips or
you have a small hotspot thatyou can just like like I said
you can use that to just kind ofas a quick and dirty that'll
work to get it done. So I put achapstick in my bike and I have
(11:01):
a chapstick on my in my littlerunning so I have a little
running belt that I just put abandaid in, chapstick in and
then like a wet wipe. Just thoseare my those are my three go to
things so chapstick for me youget a three pack Burt's Bees is
my favorite.
Tom Regal (11:19):
It's got to medicate
Kenny Bailey
(11:21):
whatever, whatever. But yeah, and so
little stuff like that. Again,it's not going to take a lot of
space. I have a run belt that Iput my my number on anyway, I
don't put nutrition in that Ronbelt, because I think there's at
least on the longer ones,there's enough nutrition out
there. I don't need it. But soyeah, I just it's a band aid a
wet wipe, you know in a in asmall Ziploc bag and a Chapstick
(11:44):
and that seems to be the kind ofmy my holy trinity if you will
have a nice kind of what I whatI hang on to that your MacGyver
belts, my Guyver belts,
Tom Regal (11:54):
it works for all of them. Anything else in the swim?
Oh, the other thing I thought offor the swim. Especially because
we're early season right now, itgets a little cold out, you got
your wetsuit on. As someone justfound out last week who was
doing a wetsuit for the firsttime, it's a wet suit, which
means water gets, it's not a drysuit, that water warms up, like
(12:18):
but get that in there. First,were two caps, I like to wear
two caps, I like to get a nicethin one. That's my own personal
cat that I put on first, I putmy goggles on top of that, then
I put the race cap on top ofthat. Why? Because if you've
ever had your goggles kicked orknocked off, or you're jumping
in the water, it keeps thegoggles in place, they don't go
(12:39):
anywhere plus in the coldertemperatures, that actually
keeps you warmer, because that'swhere we lose most of our 70 or
80% of our body heat goes outthe top of our head. So I'm a
huge fan of two caps fortraining and for racing. And the
colder the water. Yeah, the twocaps definitely works.
Kenny Bailey
(12:57):
So I heard this as a hack and you can help
me it's right on the swim,especially a cold water. One is
you kind of get your face inthere for a little bit, come
back out. Allow yourself tobreathe a little bit and then
kind of go back in. Yeah. Haveyou heard about that before?
Yes, there's different ways toget you just start going some.
That's how some people pass out.
Right? Yeah,
Tom Regal (13:17):
the big thing with the swim. And this is unlike
probably we're going to talkabout this 100,000 times this
year is the is the warm upbefore the swim. So I'm I'm
convinced thoroughly that a lotof us get in the water, we start
our races without any muscle orcentral nervous system
(13:37):
activation. And when we do awarm up, get a elastic, little
rubber stretchy band, right? Getsome of that, put it around a
tree or something, get intoposition and actually activate
your lats, get your heart rateup, right. If you don't have
that. You can do some motions inthe in the air, but also do some
squats, you're in your wetsuit,do some squats, do some runs, do
(14:02):
something, get your heart rateof fire everything up, and then
let it come back down again.
Because what happens is withthat initial activation, your
heart rate feels like it'scoming through the roof. And
then it doesn't want to comedown. So we then allow it to
walk its way back down. Wecontrol that when we get into
the race. We've since we'veprimed the pump, so to speak.
It's never as bad as when we dothat activation. If we don't do
(14:25):
the activation, you'reactivating it in the race. And
you're setting yourself up forfailure at that point. So when
you hit that really high becauseyou're gonna hit that heart, and
it's not going to come down.
Yeah, right. And then you'regoing to be breathing shallow up
in the top of your chest. Andthen you're going to put
yourself into it dumps a bunchof cortisol and then put you
into fight or flight mode. Yeah,and then you freak out. Right?
That's what we kind of get intothis this mode. So yes, get some
(14:47):
water in there ahead of time. Ifyou can swim before the start of
the race. If you can't, at leastget in there. Throw water on
your face. It's put it in yoursuit. You can also take a bottle
of cold water Huh, and pour thatdown your suit. Yeah, get that
initial shock out of this out ofthe way before the start of the
race and then you'll be a littlebit more calmer, you have better
(15:09):
odds at surviving that type ofwell,
Kenny Bailey
(15:12):
and also the movement helps you figure out if
your wetsuits on correctly,right? Doing that movement.
Yeah. And you feel restrictionwhere you didn't feel it before.
Here's a lot of times where, youknow, I show up to race and I,
you're nervous about the race?
Sure. So you put the wetsuit onjust sort of not thinking like,
you're more calm duringpractice, and then all the
sudden it's like, well, wait aminute, but it's not quite up in
my armpit, right. So doing thathelps you also just get to doing
Tom Regal (15:32):
the squats, doing all that stuff. Basically, you want
to get the wetsuit high enoughup in the crotch, right? If you
don't get the legs up as high asthey possibly can, and it pulls
down on the shoulders and thenthat restricts your as you're
trying to get your swim in. Sothat's perfect for that. Yeah, I
do a lot of great hacks outthere. So that's the swim. Cool
for the swim, bike bike.
Anything else in transition?
Where do the bags your
Kenny Bailey
(15:52):
bags for transitions? Like I said, I
tried to just keep a towel withme. Try to keep Yeah, that's it.
I mean, just make sure you haveeverything kind of ready to go
and then you go from there. Idon't put I don't like do suntan
lotion or anything. Usually theyhave people that like
Tom Regal (16:08):
yeah, they usually have plenty of like the sunny
ones, they usually have plentyof that. I mean, it helps to
have some stuff in a kit withyou probably as a regular travel
bag, but I don't think that'sanything that gains you any time
or kind of moves off on that.
Kenny Bailey
(16:23):
I think the one hack I the one that works
for me as far as the hack iswhen it comes to I have three
bottles generally on the on thebig races. I'll usually like on
an Ironman Distance I'll havethree bottles, I have one up
front and then two in the backor to get one at the downtube
and one the back three bottlesgenerally three bottles and the
first bottle is basically for mea throwaway bottle. It's my $3
(16:44):
bottle that I've had for a longtime. I don't care if I'm going
to keep it or not that kind ofthing. And what I do is I put a
bunch of nutrition in thatactually use a recovery mix.
Okay, so tailwind has a recoveryOh yeah, it's awesome. And the
reason why I do that is becauseI don't obviously can't eat on
the swim you ate quite a bitbefore the swim some people do
like a like I'll do a like asomething to eat what is those
(17:08):
little waffles? Yeah, shootthere Stroup like Stroup 20
minutes before you get the waterbut generally you're you're
gonna be at some sort of caloriedeficit. So what I do is I put a
tail in recovery, okay, whichhas protein and carbs. Yeah,
when I get on the bike once Isettle in, I start drinking that
Yeah. And then once I drink thatI just throw that bottle away.
Yep. And then because theygenerally have the bigger ones
that can handle it. So those arewhat I stay in my down tube.
(17:30):
Okay, I have two more bottlesthat have like tailwind and some
other stuff in it but I just Ilike
Tom Regal (17:35):
to not throw away the other two bottles to do your
Okay,
Kenny Bailey
(17:39):
and then I just have one that I use if I
need additional water. So forlong distance I'm going to I'm
going to stop I mean I'm notgoing to be 112 Miles nonstop.
So I'll stop at a gas stationkind of move everything around
and then take off for a minuteand a half for half that's all I
need.
Tom Regal (17:55):
Yeah, I throw it all the way that's a great I come
home with three bottles I knowwell that's how I find the ones
that are crappy. Yeah, the onesthat I that I use and I go okay
probably shouldn't be using thistype of thing. The bottles that
I use well
Kenny Bailey
(18:08):
I personally I usually go with the double
insulated I just like a colderokay yeah. I know in because it
worked for you it's warm I hateit I don't drink it I find if I
go double insulated
Tom Regal (18:20):
drink faster. I tried to get it before it goes the
only time I had one with thathad a it turned out that it had
soy in the mix. And I didn'trealize that and yet on an
Ironman distance race in theheat. I was getting GI distress
issues in the second half of thebike and I was trying to figure
out why warm soil Yeah, out offI got off of that stuff really
(18:44):
fast. Tell what's been myfavorite.
Kenny Bailey
(18:46):
Well, I think that's the other hack too is is
I think we need to do the firstraces you try to carry
absolutely everything right andthen as you get sort of the
other things we used to do arelike double centuries we used to
write Turner miles in one day,and we would load up like we
were you know cookie oneverything. And then you find
out like every 35 Miles there'sa there's an aid station they're
gonna have bananas and stufflike that. So the more you get
(19:09):
experience with this, the lessyou kind of carry carry the
stuff that you need to carry.
But those aid stationsespecially for an Ironman event
are pretty well stacked. I mean,they've got a lot of stuff if
you can get used to drinking theI think they're moving to a
different drink portal
Tom Regal (19:22):
hydration. Yes. The new Yes, a new one to try, which
is just a pure electrolyte not acounter car. It doesn't have
it's nothing interesting, whichI'm not totally against. It's
just trying to get the samples.
Yeah, so
Kenny Bailey
(19:34):
one hack could be if you if you're used to the
Gatorade, if you're used to thefuel that they're gonna add on
there. It's easier to kind ofgrab and go rather than having
to carry everything with you.
It's more weight, but I tend towant to have a particular I like
tailwind that's that's kind ofYeah, it's my favorite. So for
the bike hack for me, it's,it's, you know, do do that, you
know, I like to do a proteinsort of recovery, some calories
(19:55):
so I can kind of get back in andthen start kind Going through
the regular, you know, food at,you know, every hour or whatever
I
Tom Regal (20:04):
do. Yeah. So yeah, trying to figure out and that's
a whole podcast we can doseparately on how many calories
versus how many grams of proteinor carbs, you're supposed to be
eating on a regular on an hourlybasis on. That's been, that's
been debated back and forth 1000times. So yeah, accent that, but
eat it as much as you can. And
Kenny Bailey
(20:22):
the other game so the other challenge I was
having quite a bit is I wouldget palate fatigue. Because
Okay, so I'm a big fan ofuncrustables is jelly Peanut
Butter wholewheat. And then youdrink tailwind, which is either
you know, fruit punch of lemonor so you just get all of these
sorts of sweet stuff. And aftera while, my I've just get sick
(20:43):
of tasting that right? Youbananas. Everything's got this
sort of sugary kind of feel toit. It's all sugar light stuff.
That's yeah, so what I did is myhuge hack is on the bike. Again,
I tried to keep a couple ofthings on the bike, and on the
run is one stick of gum, likeDoublemint gum. Nice. And what
that does, for me is a couplethings, actually, it helps
(21:04):
soothe your stomach because Idon't know why. But chewing gum
for some reason helps medigestive Yeah, and it's
peppermint. And so what I'mdoing is I'm getting rid of all
of that sugar and I'm getting adifferent kind of a minty, like
almost like a you know, you'reeating mouthwash, right, it's a,
it's a peppermint and allows meto kind of get rid of that
palate fatigue, drink somewater, clean up that palate, so
(21:24):
then I can kind of start youknow, hit reset again and be
able to do that. So a gum on thebike, a gum and a little
Chapstick and a bandaid
Tom Regal (21:36):
big on payrolls are all taped together. And then
Kenny Bailey
(21:39):
and then I'll do a piece of gum on the run
just in case and it just ithelps me sort of clear that out
so I can I can be allowed totake those calories in. Yeah,
because my biggest problem withcalorie deficit isn't that I
forget to do it. It's just I'mgetting sick of our yeah, I've
just my stomach's feeling gross.
You know, I'm just sick of doingthis where if I can just kind of
refresh myself, it feels better.
Yeah.
Tom Regal (21:58):
And if you're looking at the different gels and and
things to to fuel yourself withand you're getting GI distress
and you're having some issues,look at the ratio of fructose,
to glucose to multi or todextrose to multi dextrose.
Those are the three mainingredients and it tends to be
the fructose is the one thattends to give everyone the more
(22:18):
GI distress. And you can findthe ones that have less of the
fructose in it more of the multidextrose and dextrose. The
refined I think you can makeyour own at this point. But um,
there's a couple of ones coupleout there. They're really good.
We keep mentioning tailwindbecause tailwinds really good.
There's a new company calledblanks, blanks. b l a n k s.
(22:42):
It's it's a blank line with apasta sauce on it that has got
some really good stuff. And youcan actually choose the amount
of fructose versus dextrosemultidistrict. You can you can
actually create your own one andtheir prices are like half of
what everybody else sets. Soit's pretty cool. I've been
testing that out. It's been it'sbeen pretty tasty
Kenny Bailey
(22:59):
yet Scratch has a little scratch does. I
think Scratch has a line that isfar less flavor. Yeah, a lot. So
they got like a matcha green teaand a lemon. Yeah, that I do
which is lightly flavored ratherthan that heavy. Like, like,
yeah, the end of the spectrum isthe their fruit punch. Gatorade
is just, yeah, this is wherethis stuff is super light, which
(23:20):
helps me again on the palate
Tom Regal (23:21):
fatigue. Yeah, I do the same thing because I like to
double up more scoops. I don'tjust do the one or two or three
or four scoops instead of justone to get the extra calories in
a bottle. And then if they'resuper flavorful. Oh, man, it's
too much. You can't get enoughwater in there. Yeah, kind of
mix it up. So what other hacksdo you have? What else on the
bike trying to think about it. Isaid on the bike, I can't come
(23:44):
up with any other hacks. I'mstill not big on putting the
rubber bands on your shoes andhaving to jump in and do that
thing. Because I mean, it'scool, but
Kenny Bailey
(23:54):
I've never had an issue or sponsor tells you
you have to don't I
Tom Regal (23:58):
mean, it's cool. It's like you can you can get out of
the shoes and pedal on top ofthe shoes on the way in, but
know that you're gonna beat thehell out of the shoes on the way
in and we're not you know, we'renot paid professional so we
don't get that much money
Kenny Bailey
(24:12):
for the so there's a school of thought
where you pre lock your shoesinto your pedals use a band aid
to keep them flat. And so thatduring transmission, Yep, sorry,
rubber band. Yeah. And so whenyou hop on you break the rubber
band, when you start pedaling,as you kind of get out of
transition, then you lock yourfeet in. Yeah, and you can while
you're pedaling, and and highlyrecommend unless you're know
(24:32):
what the hell you're doing. Youneed to have really good bike
handling to do that becauseyou're gonna hop on start
pedaling right away by the waythose rubber bands do snap and
they snap hard against yourline. You will find the one that
doesn't let go right away andthen snaps against your lady
that'll that'll send a shockwavethrough your your calf and it's
not just hey you're you'regetting faster but if that
happens in your your you'redoing that you're not prepared
(24:55):
for it. You're not doing well.
What you're doing is you'reputting other people in danger
to you're going to start movingyour bike back and forth. You're
gonna get bored or trying tomount their bikes. Yeah, you
become a pain in the butt.
Nobody likes you don't do
Tom Regal (25:04):
less talking to that there's a good point on that
one. Because when you're thereis an outline, right? We all
know the outline, you can't geton the bike before that mount
line, it does not mean that twoinches over that line is where
you have to get on the bike. Soif there are people clogging up
that spot because they stopriding the other side of the
line, go past them. Yeah, gopast and go for 510 feet down
(25:28):
over to the side, whatever, justgo run. If you see six people
that have all stopped andthey're all trying to get on
their bike at the same time, runpast them get on your bike,
you'll be out in front of themanytime you're just like, get
some clear space. Know what'saround you. That's probably the
biggest hack for getting out oftransition on that. Yeah,
Kenny Bailey
(25:42):
I mean, my first race I was so excitable I
was trying to put my Garmin onas soon as you know, I got past
the line and the whole nineyards. And I almost I mean,
almost went into a ditch. Youknow? Yeah. Look, you're a
little bit. I mean, you got afew miles this comment down,
kind of get a few pedals. Yeah,hit the button at the time. I
know you everyone wants to beexact. I do too. But, you know,
a couple 100 yards. It's gottaget
Tom Regal (26:06):
out there. Yeah.
Kenny Bailey
(26:07):
Put my Garmin on and I'm like, Oh, look at
ditch, you know,
Tom Regal (26:10):
slowly smooth exactly moves as fast you go. That's
what you need to know. Just niceand steady. There you go nice
and steady through that. So
Kenny Bailey
(26:16):
I think I'm actually going back to the pre
race. And this is kind of adelicate topic. Blister band
aids on my nipples
Tom Regal (26:23):
every time. Oh, yeah.
Kenny Bailey
(26:24):
I know, folks.
Let's just be adult about thisright now.
Tom Regal (26:27):
Yes. Be adults. But are we talking about chafing?
And nobody? Yeah, definitely.
Like, so. That's a that's athat's a thing. Yeah. So
Kenny Bailey
(26:33):
if you're wearing to try top, if you have
a wetsuit that things movingaround, then you get on a bike
and it's wet. And that thing'smoving around. And then you go
to run that thing's movingaround. And usually these
fabrics are are, you know, abrace hot? Yeah, they're not
soft cotton. Yeah, like withoutfail, or sometimes cotton is the
worst. Yeah, no, right. Sorry.
Yeah. So I will put blisterbandaid specifically because
they stick and they're not goinganywhere. And I'll put those
(26:54):
over the nipples because I'drather look silly. Then bleed.
Tom Regal (26:59):
Yeah. So and that's just that this takes away a
while to go away and just toheal. And then
Kenny Bailey
(27:04):
if we're gonna have them on and I'm walking
around with my shirt. pasties
Tom Regal (27:10):
leading through my kit. Exactly.
Kenny Bailey
(27:12):
So Right. So it's, again, I think modesty is
kind of, you know, secondary onsome of these races. I mean, you
just got to do stuff that'sgonna help you out if you have
to, you know, get the Vaselinedown there to keep you moving.
That's what it is. On yourboobs. That's
Tom Regal (27:28):
what I do. Hand Sanitizer. Where we're thinking
about Yeah, it's like,
Kenny Bailey
(27:34):
yeah, you do a lot of crazy, certainly like
bananas. I don't want this oneabout that one. For
Tom Regal (27:38):
the longer races.
Maybe at a transition, you takethat one little extra thing,
just to put a little becauseyou're gonna grab food and put
it right, there's a good way toget GI distress. There you go. I
know we do that in the ultraraces, the longer stuff like
yeah, you can have handsanitizer. Yeah, I throw it in
all my draft bags to make surethat I hand sanitizer as much as
possible. Because if you're outthere for 30 hours, I mean,
like, you're gonna cause a lot alot of issues. So yeah, can't
(28:01):
can't use enough handsanitizers. Well, that's
hilarious. Not not good for bodylubricate, but works good. Yeah,
get rid of. Yeah, I
Kenny Bailey
(28:09):
didn't really think about that. That's funny.
It's sort of your skin's versionof Yeah, you know, clearly
cleanser, right? Cleaning upcleaning the other hacks that
generic advice for
Tom Regal (28:17):
getting out on the run, what are we going to do on
the run? We talked about thebag, having having everything
that's one of my favoritethings, right, right now is
having everything in a bag andrunning. And you can walk, you
can do a fast walk. Yep. As youget out, most of us go too fast
right out of the gate anyway, somaybe this slows us down a
little bit. So we're at a speedwalk. And we're taking things
out one at a time. We're puttingthe hat on, we've got a number
(28:38):
on, we've got everything and weneed to do that. I think that's
probably the best thing onthere. Yeah.
Kenny Bailey
(28:44):
Anything else on that? You know, some of the
times I don't know if it's ahack, but if I'm, if I remember,
if you have the watch to be ableto do it what I what I can do is
also set an alarm, it'll vibrateif i my heart rate goes up, of
Tom Regal (28:58):
course. Great. Yeah.
If you're trying to if you'retrying to hit a certain zone.
Yeah, I mean, on the longerraces, that's
Kenny Bailey
(29:02):
great on the faster ones who cares? Yeah, the
faster races you
Tom Regal (29:05):
want to redline the whole Yeah. So
Kenny Bailey
(29:06):
put on the longer one if you're trying to
if you're trying to, I have ahard time, especially when you
spend that much time on a bike,the full iron and then you get
to the run, like what is yourpace? Yeah, because you've been
going 20 miles an hour? Yeah,suddenly you feel like you're
running like a slug. Yeah. Sothe idea of being able to just
watch that heart rate and say,okay, am I am I not spiking it
so quickly to be able to do thatand then try to keep it try to
(29:29):
keep that vibration down andkind of sell yourself until you
get settled in.
Tom Regal (29:33):
I think the biggest challenge is trying to get on
the accelerator nice and smoothinstead of just slamming it to
the floor and that's for allthree sports. That's where swim
bike and run. Like because yourheart rate just wow, once you
light it up like that. It'shard.
Kenny Bailey
(29:45):
Yeah, it's a really difficult thing to do. I
think to your point, I think thebiggest so the biggest hack is
just race your race, right? It'seasy to watch other people go
fast and you know, theirtransitions are great or they're
moving around alone, but youdon't know what it's gonna be
like for them on mile 40 on thebike. Yeah, you great you say
Three seconds there, but
Tom Regal (30:00):
now your race plan.
Oh, yeah, have a race strategyplan? Hmm, let's map that out
ahead of time. Right? Yeah. Likeput it out? No, no, the zones,
you're gonna hit No, you're onand then follow that. I mean,
half the time. Look, yeah. Whatthe biggest piece of advice is,
you're not going to race anyfaster than you've ever been
training. So you're not gonnamagically, you know, go sub 12
hours on an Iron Man, if yourtraining is dictating your 14 or
(30:26):
15 hour finish, right, there'sthat it's just not going to
happen. What's going to happenis you're gonna blow up and not
finish. And that's the same withany sprint, Olympic any of that
stuff. So know what you whatyou're capable of going in, set
those numbers and then hit thatI think that's the most
successful race is if you wantto hit what you want. If you
feel like you still left alittle in the tank, and you're
(30:47):
still out there. I think that'sa win. I think that's huge. I'd
rather have that than comeacross the line and just be
passed out or not make it to thefinish.
Kenny Bailey
(30:56):
I'll make it blew up. Yeah. Yeah, that band
is so pass. Yeah. So if you guyshave any hacks that you think
yeah, would we miss? Yeah,there's probably
Tom Regal (31:05):
some other stuff. I mean, kind of shared with us. We
need to know this where we canget it out to the community. And
yeah, absolutely.
Kenny Bailey
(31:10):
Like I said, my trifecta is like, you know,
wipes Band Aid and a Chapstickand gum, right. That's those are
the kinds of things I put my bagand leave it there. I do that
for training. I do that forracing, just, I guess
comfortable. Again, becomfortable with what you're
eating and what you're drinkingduring your during your training
programs. During the race. It'snot
Tom Regal (31:27):
Oh, I just thought I knew I just thought it went for
afterwards. We're travelingback. You've got a bag full of
really smelly nasty clothes,right? So you take that those
plastic bags in there, you bringa whole bunch of the dryer
sheets. Oh, good point. And youthrow those in there and seal it
up. And amazingly, when you pullthat out, it doesn't smell that
I don't know what it happens.
I'm kind of nervous on thechemical process. For sure, I
(31:48):
mean, that's that's beensomething that I I always do. I
always carry a bag with like astack of the dryer sheets to get
fresh ones that are all inthere. And then I just put those
in all the bags with theclothes, seal them up, and then
you get to them later.
Kenny Bailey
(32:05):
Yeah, especially if you're traveling
like long distance I know on aplane or something. Yeah. Or you
are in your car. Yeah. Yeah,anyplace have a truck. I just
put you back with the back letit air out the Buick behind me.
That's not my problem. Yeah.
Okay. So yeah, so that's ourYeah, so
Tom Regal (32:22):
what else X? Yeah, give us some give us some tips,
some tips and tricks that we canshare with everybody and stuff
that we can learn from? Itsounds good. Let's do that. So
thanks, everybody. Keep keep thecomments coming in. Thumbs up
stars, all that stuff again,don't forget to subscribe. And,
yeah, we'll catch you on thenext one.
Welcome to the athletes in motion podcast from
race to recovery with your hostsTom regal and Kenny Bailey
Kenny Bailey
(00:30):
Hey Tom, how are you?
Tom Regal (00:31):
I'm fantastic Kenny how are you?
Kenny Bailey
(00:33):
I am fantastic. This is gonna be a
fun episode this episode we'regonna talk about hacks in what's
we look at triathlons, we alwaysthink of the big stuff like the
running the swimming, the bikingbut all what's all that small
stuff? Those little things thatcan help and tricks Yeah,
Tom Regal (00:49):
help me get through it
Kenny Bailey
(00:51):
exactly how can we get those things to help
make you have a betterexperience? Yes. Before we get
started, what we want to do isdo a couple things first off,
like and subscribe.
Tom Regal (01:00):
Yes, please. When their thumbs up thumbs
Kenny Bailey
(01:03):
up all that good stuff. We have our
triathletes journey in whichwe're we're underway with our
three athletes. Yes. If you wantto continue to follow those
guys. Yes, we want to be able todo that. This is sponsored
byTriTomR Endurance sports. Thatguy right there. Hey there if
you need a swim coach, you needa bike fit or you need to try
coach TriTomR Endurance is whereyou need to go that's tried to
(01:24):
our try Tom our internet's kindof hard to say. But
Tom Regal (01:28):
usually everyone drops the R just says TriTom but
you'll find it either way. ButTriTomR Endurance.com.
Kenny Bailey
(01:33):
So checking for that. So triathlon season is
vastly upon us everyone's intheir training mode everyone
here and what they need to do
Tom Regal (01:42):
we're racing already cold after you
Kenny Bailey
(01:45):
know your first race, you kind of fumble
your way through everything, youyou watch the videos, you you
listen to people like us, youtry to figure out those things.
And then you start figuring outhey, there's there's ways in
which you can coordinateyourself there's little things
you can do to kind of help that
Tom Regal (01:59):
should be should you be so inclined. Yes. So
Kenny Bailey
(02:04):
especially as a racist get long, more things
break down, there could be morethings that happen now you don't
want to have to carry you know,half of a you know, u haul with
you on stuff to carry. But thereare a few small things you can
do. So, before we get into therace itself, and one of the
hacks that I like to do preraceif I'm traveling, and also this
is good. If there's a weatherissue, if you think there's a
(02:25):
weather issue, I go get two anda half gallon ziplock bags, and
I put them in every everytransition area. So my bike
helmet shoes, what I'm going towear out of the water, so I
generally wear a pair of trishorts, and then I put on a
cycling jersey, I put that inone, two and a half gallon size
bag to keep it dry. Two thingsto keep it separate. And then I
(02:48):
write T one on it because you'rekind of freaking out. Remember,
you've got a bunch of stuff, yougot a wetsuit you're carrying,
you got a whole cycling gear,you have running gear, your
transition year, you have yourmorning bag, all of that sort of
stuff. You have five differentbags. Yes. So what I tried to do
before I leave before I, like ifI'm traveling, if I put in a
suitcase, I put everything in atwo and a half gallon size bag.
(03:08):
And so my running gear that I'mgoing to go into, it'd be
whatever I'm going to use for myrun. Shoes, the hat, sunglasses,
all that sort of stuff. If Ihave a belt, whatever I'm going
to do is all pre loaded in thatbag. Yes. So when I get to the
destination, if I'm flying likeexample, I flew to from
Tennessee to California. Yeah,when I get to the when I get to
the hotel, or when I get to myroom. Now I can lay stuff out
(03:31):
and I'm not freaking out over.
Did I forget this? Did I forgetthat? Yeah, yeah. And if the
weather is going to be suspect,now everything's in a dry
little. Now, it's not thefastest transition, obviously,
when you have everything in aZiploc bag. Yeah. But it's just
easier for me to have that readyto go. So when I get to the
morning, okay, I'm gonna get mybike set up, I'll be able to
have the bag grab that, youknow, because it's dark. And
(03:53):
you're trying
Tom Regal (03:54):
I think it's super critical for the pre races. And
if you're doing 70.3 or 140points six distances, then
you've got a bag to put that in.
At that point. You can eithertake it out of that, but at
least you know you have itexactly. And it's always good
before you leave the house.
Maybe a day or two or threebefore you're traveling or
before the race to layeverything out. Yep, lay it all
(04:16):
out. Find a space on the floorthat the dog won't lay on or
whatever. But just find thatspot where you lay every piece
out, then put it in the bags.
Key is clear bags, right? I'veused other bags and then you
don't know if something's inthere. If you can't see you
can't
Kenny Bailey
(04:31):
Oh, I'm OCD that I'll I'll take it out. Put
it back in. So I start about aweek ahead of time. Yeah, right.
And then, okay, well, I got theshoes and I repack Yeah. And
that's how my nutrition modelsright. Yeah, just like you know,
I have my list and then I freakout. And then the other thing I
tried to put in there, and thisis just me. It's I put a small
(04:51):
hand towel in each bag. So hoochDo you want a T to bag just in
case? Yep. And then I'll put areally really small like an Aqua
for whatever else. So you knowthe big things about whether or
not your quads are gonna work ornot work or your back's gonna
get sore, whatever is one thing,but it's the little. Especially
(05:13):
these distance right there.
Lonnie lubricate. Exactly.
Right? You get that one littletoe that's rubbing against the
other toe. And that's not thatbig of a deal. Yeah, you're
you're going 90 RPMs everyminute. Yeah. times how many
minutes times how many hoursthat thing is that can wear on
it and having something to beable to like either lube it up
or put a aquifer in the middleof it to not keep that sore from
(05:35):
festering anymore is isridiculously important.
Tom Regal (05:38):
Yeah. Yeah, super important. And along the plastic
bag, same what I think is agreat a great hack, what I like
to do for you can do it for anydistance race, really sprint,
you don't need to carry as muchstuff onto the run with you.
Certainly for Olympic, maybe notas much certainly 70.3 distance
(05:59):
and longer, is put all yourstuff in a bag, and you watch
the pros do it like run out oftransition with that you want to
have a fast transition, allyou're doing is you're picking
up you're taking your helmetoff, you're taking your bike
shoes off you putting your socksshoes on. And then you grab this
bag that has your nutrition, ithas your race number, it has
(06:20):
your hat, it has yoursunglasses, whatever else you
need, and you just run out atransition with that. And while
you're running, you puteverything on the right so
you've got it, you've made areal quick transition, you got
out onto the road, you're inthat mode you're going that's
probably the best thing I'veseen. I've seen a bunch of pros
do it. I think it's fantastic.
Kenny Bailey
(06:41):
You know, these things you're you're
you're super excited in themorning, right? It's dark,
especially on the longer races,right? It's dark, you get
everything ready to go by, butno one you have that bag because
you can you're gonna getfatigued, not just physically
fatigued. But you know, by thetime you get to T two, there's
chaos, right? There's chaos,knowing that something's in one
location, and you don't have toworry about it. And that okay,
(07:01):
everything I need is right here.
And I forget so that we'll knowbecause it's in the bag. Yeah,
that that to me is also
Tom Regal (07:06):
that's that's a good one. That's key. Yeah, that's
definitely that's definitelykey. And I like we talked about
transitions, I talked to a lotof athletes where they're,
they're saying, like, they'retrying to get through the race.
And they feel like, I'm justgonna take extra time and
transition. Because I'll be ableto do this, this and this to set
me up for whatever. And Irealized that that that's
(07:27):
probably not the bestphilosophy, you want to get out
of transitions as fast andefficiently as possible. So
don't linger more there. Becauseyou could be putting yourself in
the cut off zone, right? Whereyou okay, I took that extra 10
minutes or 15 minutes andtransition. And I missed the run
cut off. Yeah. Or somethingalong those lines. So it's
better to do some of this likethis pre planning, having this
(07:48):
setup and then getting at it toplan to get out of there as fast
as possible. Yeah. And don'twaste any time there. That's
that's valuable time. Yes. Onall the races.
Kenny Bailey
(07:58):
Yeah. And so, you know, make sure you're
careful and kind of what youneed to do, right. And I I sing
it, you know, head, shoulders,knees and toes. I mean, I
literally think that yeah, I gotmy, I got my thing, I got my
shoes, like it
Tom Regal (08:10):
still helps the practice transition, like at the
house someplace else, where youjust go through it, put it put
everything out, put everythingon the where you work, because
that's what you'll end up doingyet. So,
Kenny Bailey
(08:19):
so what else
Tom Regal (08:21):
I'm gonna go to the swim moves when I think we don't
use enough body lube in ourwetsuits. Right, we put it on
the spots that shave for now, westill shave and I can't, I've
through the years I've used somuch. And I've really come to
like the sprays the skin slick,that that SBR has, which is
(08:44):
fantastic. They have try slideand skins like it's the same
thing, it's just a differentsize can have somebody do your
entire back. Because thatthere's a lot of a lot of stress
on the wetsuit across your back.
And if you've got your kit onunderneath that, that will rub
as well. And it's, it's you justcan't put enough lube on and
then it just makes a suit comeon faster. Yeah, like put it all
(09:06):
up and up and down, your arms upand down, your legs in the suit
will come off so much faster.
But it will also keep you fromchafing. And the chafing slows
everything down. It just getscompounds worse as you go
through and in those transitionbags through a can of spray in
there. You know you can quick upthe leg your shorts, because
(09:28):
that's where it's going to stayif you can do stuff because
you're going to dump water onyourself. It's going to dilute a
little bit of it but it's it'snever it's never a bad idea to
add a little extra personallubrication. Yes, it's just I
think I think we we don't useenough Yeah, it's
Kenny Bailey
(09:43):
so funny story about that I was doing the Half
Ironman in Muncie, Indiana. Andwhat they do is they give you
wristbands or you know, to giveto volunteers who you who you
think are doing a great job. Soyeah, this to you because
you've, you're out here all day.
You're crushing us, right? Theone guy that had probably an
armful was that the turnaroundon the run and he had a giant
(10:04):
jar of Vaseline in his a niceand he's like, lean. Everyone's
like God. Yes. You win. Don'tlook. Yeah, it's like nobody
looked.
Tom Regal (10:15):
Excuse me a second.
Kenny Bailey
(10:17):
Yeah, you don't modesty sometimes goes out
the window when you're in themiddle these things. Yeah, he
had the most response becauseyou're right lubricant is it and
so for emergency this is alongthose lines. Yeah, the hack that
I that I did is especially ifyou're going from East Coast to
West Coast, it's really dry. InArizona, California, those kind
of areas. What I do is it's 99cents for a Chapstick and it
(10:40):
takes this much room Yep. And itcan be a emergency lubricant if
you have to, but believe it ornot, again when you're really
dry and if you're slightlydehydrated suddenly your lips or
you have a small hotspot thatyou can just like like I said
you can use that to just kind ofas a quick and dirty that'll
work to get it done. So I put achapstick in my bike and I have
(11:01):
a chapstick on my in my littlerunning so I have a little
running belt that I just put abandaid in, chapstick in and
then like a wet wipe. Just thoseare my those are my three go to
things so chapstick for me youget a three pack Burt's Bees is
my favorite.
Tom Regal (11:19):
It's got to medicate
Kenny Bailey
(11:21):
whatever, whatever. But yeah, and so
little stuff like that. Again,it's not going to take a lot of
space. I have a run belt that Iput my my number on anyway, I
don't put nutrition in that Ronbelt, because I think there's at
least on the longer ones,there's enough nutrition out
there. I don't need it. But soyeah, I just it's a band aid a
wet wipe, you know in a in asmall Ziploc bag and a Chapstick
(11:44):
and that seems to be the kind ofmy my holy trinity if you will
have a nice kind of what I whatI hang on to that your MacGyver
belts, my Guyver belts,
Tom Regal (11:54):
it works for all of them. Anything else in the swim?
Oh, the other thing I thought offor the swim. Especially because
we're early season right now, itgets a little cold out, you got
your wetsuit on. As someone justfound out last week who was
doing a wetsuit for the firsttime, it's a wet suit, which
means water gets, it's not a drysuit, that water warms up, like
(12:18):
but get that in there. First,were two caps, I like to wear
two caps, I like to get a nicethin one. That's my own personal
cat that I put on first, I putmy goggles on top of that, then
I put the race cap on top ofthat. Why? Because if you've
ever had your goggles kicked orknocked off, or you're jumping
in the water, it keeps thegoggles in place, they don't go
(12:39):
anywhere plus in the coldertemperatures, that actually
keeps you warmer, because that'swhere we lose most of our 70 or
80% of our body heat goes outthe top of our head. So I'm a
huge fan of two caps fortraining and for racing. And the
colder the water. Yeah, the twocaps definitely works.
Kenny Bailey
(12:57):
So I heard this as a hack and you can help
me it's right on the swim,especially a cold water. One is
you kind of get your face inthere for a little bit, come
back out. Allow yourself tobreathe a little bit and then
kind of go back in. Yeah. Haveyou heard about that before?
Yes, there's different ways toget you just start going some.
That's how some people pass out.
Right? Yeah,
Tom Regal (13:17):
the big thing with the swim. And this is unlike
probably we're going to talkabout this 100,000 times this
year is the is the warm upbefore the swim. So I'm I'm
convinced thoroughly that a lotof us get in the water, we start
our races without any muscle orcentral nervous system
(13:37):
activation. And when we do awarm up, get a elastic, little
rubber stretchy band, right? Getsome of that, put it around a
tree or something, get intoposition and actually activate
your lats, get your heart rateup, right. If you don't have
that. You can do some motions inthe in the air, but also do some
squats, you're in your wetsuit,do some squats, do some runs, do
(14:02):
something, get your heart rateof fire everything up, and then
let it come back down again.
Because what happens is withthat initial activation, your
heart rate feels like it'scoming through the roof. And
then it doesn't want to comedown. So we then allow it to
walk its way back down. Wecontrol that when we get into
the race. We've since we'veprimed the pump, so to speak.
It's never as bad as when we dothat activation. If we don't do
(14:25):
the activation, you'reactivating it in the race. And
you're setting yourself up forfailure at that point. So when
you hit that really high becauseyou're gonna hit that heart, and
it's not going to come down.
Yeah, right. And then you'regoing to be breathing shallow up
in the top of your chest. Andthen you're going to put
yourself into it dumps a bunchof cortisol and then put you
into fight or flight mode. Yeah,and then you freak out. Right?
That's what we kind of get intothis this mode. So yes, get some
(14:47):
water in there ahead of time. Ifyou can swim before the start of
the race. If you can't, at leastget in there. Throw water on
your face. It's put it in yoursuit. You can also take a bottle
of cold water Huh, and pour thatdown your suit. Yeah, get that
initial shock out of this out ofthe way before the start of the
race and then you'll be a littlebit more calmer, you have better
(15:09):
odds at surviving that type ofwell,
Kenny Bailey
(15:12):
and also the movement helps you figure out if
your wetsuits on correctly,right? Doing that movement.
Yeah. And you feel restrictionwhere you didn't feel it before.
Here's a lot of times where, youknow, I show up to race and I,
you're nervous about the race?
Sure. So you put the wetsuit onjust sort of not thinking like,
you're more calm duringpractice, and then all the
sudden it's like, well, wait aminute, but it's not quite up in
my armpit, right. So doing thathelps you also just get to doing
Tom Regal (15:32):
the squats, doing all that stuff. Basically, you want
to get the wetsuit high enoughup in the crotch, right? If you
don't get the legs up as high asthey possibly can, and it pulls
down on the shoulders and thenthat restricts your as you're
trying to get your swim in. Sothat's perfect for that. Yeah, I
do a lot of great hacks outthere. So that's the swim. Cool
for the swim, bike bike.
Anything else in transition?
Where do the bags your
Kenny Bailey
(15:52):
bags for transitions? Like I said, I
tried to just keep a towel withme. Try to keep Yeah, that's it.
I mean, just make sure you haveeverything kind of ready to go
and then you go from there. Idon't put I don't like do suntan
lotion or anything. Usually theyhave people that like
Tom Regal (16:08):
yeah, they usually have plenty of like the sunny
ones, they usually have plentyof that. I mean, it helps to
have some stuff in a kit withyou probably as a regular travel
bag, but I don't think that'sanything that gains you any time
or kind of moves off on that.
Kenny Bailey
(16:23):
I think the one hack I the one that works
for me as far as the hack iswhen it comes to I have three
bottles generally on the on thebig races. I'll usually like on
an Ironman Distance I'll havethree bottles, I have one up
front and then two in the backor to get one at the downtube
and one the back three bottlesgenerally three bottles and the
first bottle is basically for mea throwaway bottle. It's my $3
(16:44):
bottle that I've had for a longtime. I don't care if I'm going
to keep it or not that kind ofthing. And what I do is I put a
bunch of nutrition in thatactually use a recovery mix.
Okay, so tailwind has a recoveryOh yeah, it's awesome. And the
reason why I do that is becauseI don't obviously can't eat on
the swim you ate quite a bitbefore the swim some people do
like a like I'll do a like asomething to eat what is those
(17:08):
little waffles? Yeah, shootthere Stroup like Stroup 20
minutes before you get the waterbut generally you're you're
gonna be at some sort of caloriedeficit. So what I do is I put a
tail in recovery, okay, whichhas protein and carbs. Yeah,
when I get on the bike once Isettle in, I start drinking that
Yeah. And then once I drink thatI just throw that bottle away.
Yep. And then because theygenerally have the bigger ones
that can handle it. So those arewhat I stay in my down tube.
(17:30):
Okay, I have two more bottlesthat have like tailwind and some
other stuff in it but I just Ilike
Tom Regal (17:35):
to not throw away the other two bottles to do your
Okay,
Kenny Bailey
(17:39):
and then I just have one that I use if I
need additional water. So forlong distance I'm going to I'm
going to stop I mean I'm notgoing to be 112 Miles nonstop.
So I'll stop at a gas stationkind of move everything around
and then take off for a minuteand a half for half that's all I
need.
Tom Regal (17:55):
Yeah, I throw it all the way that's a great I come
home with three bottles I knowwell that's how I find the ones
that are crappy. Yeah, the onesthat I that I use and I go okay
probably shouldn't be using thistype of thing. The bottles that
I use well
Kenny Bailey
(18:08):
I personally I usually go with the double
insulated I just like a colderokay yeah. I know in because it
worked for you it's warm I hateit I don't drink it I find if I
go double insulated
Tom Regal (18:20):
drink faster. I tried to get it before it goes the
only time I had one with thathad a it turned out that it had
soy in the mix. And I didn'trealize that and yet on an
Ironman distance race in theheat. I was getting GI distress
issues in the second half of thebike and I was trying to figure
out why warm soil Yeah, out offI got off of that stuff really
(18:44):
fast. Tell what's been myfavorite.
Kenny Bailey
(18:46):
Well, I think that's the other hack too is is
I think we need to do the firstraces you try to carry
absolutely everything right andthen as you get sort of the
other things we used to do arelike double centuries we used to
write Turner miles in one day,and we would load up like we
were you know cookie oneverything. And then you find
out like every 35 Miles there'sa there's an aid station they're
gonna have bananas and stufflike that. So the more you get
(19:09):
experience with this, the lessyou kind of carry carry the
stuff that you need to carry.
But those aid stationsespecially for an Ironman event
are pretty well stacked. I mean,they've got a lot of stuff if
you can get used to drinking theI think they're moving to a
different drink portal
Tom Regal (19:22):
hydration. Yes. The new Yes, a new one to try, which
is just a pure electrolyte not acounter car. It doesn't have
it's nothing interesting, whichI'm not totally against. It's
just trying to get the samples.
Yeah, so
Kenny Bailey
(19:34):
one hack could be if you if you're used to the
Gatorade, if you're used to thefuel that they're gonna add on
there. It's easier to kind ofgrab and go rather than having
to carry everything with you.
It's more weight, but I tend towant to have a particular I like
tailwind that's that's kind ofYeah, it's my favorite. So for
the bike hack for me, it's,it's, you know, do do that, you
know, I like to do a proteinsort of recovery, some calories
(19:55):
so I can kind of get back in andthen start kind Going through
the regular, you know, food at,you know, every hour or whatever
I
Tom Regal (20:04):
do. Yeah. So yeah, trying to figure out and that's
a whole podcast we can doseparately on how many calories
versus how many grams of proteinor carbs, you're supposed to be
eating on a regular on an hourlybasis on. That's been, that's
been debated back and forth 1000times. So yeah, accent that, but
eat it as much as you can. And
Kenny Bailey
(20:22):
the other game so the other challenge I was
having quite a bit is I wouldget palate fatigue. Because
Okay, so I'm a big fan ofuncrustables is jelly Peanut
Butter wholewheat. And then youdrink tailwind, which is either
you know, fruit punch of lemonor so you just get all of these
sorts of sweet stuff. And aftera while, my I've just get sick
(20:43):
of tasting that right? Youbananas. Everything's got this
sort of sugary kind of feel toit. It's all sugar light stuff.
That's yeah, so what I did is myhuge hack is on the bike. Again,
I tried to keep a couple ofthings on the bike, and on the
run is one stick of gum, likeDoublemint gum. Nice. And what
that does, for me is a couplethings, actually, it helps
(21:04):
soothe your stomach because Idon't know why. But chewing gum
for some reason helps medigestive Yeah, and it's
peppermint. And so what I'mdoing is I'm getting rid of all
of that sugar and I'm getting adifferent kind of a minty, like
almost like a you know, you'reeating mouthwash, right, it's a,
it's a peppermint and allows meto kind of get rid of that
palate fatigue, drink somewater, clean up that palate, so
(21:24):
then I can kind of start youknow, hit reset again and be
able to do that. So a gum on thebike, a gum and a little
Chapstick and a bandaid
Tom Regal (21:36):
big on payrolls are all taped together. And then
Kenny Bailey
(21:39):
and then I'll do a piece of gum on the run
just in case and it just ithelps me sort of clear that out
so I can I can be allowed totake those calories in. Yeah,
because my biggest problem withcalorie deficit isn't that I
forget to do it. It's just I'mgetting sick of our yeah, I've
just my stomach's feeling gross.
You know, I'm just sick of doingthis where if I can just kind of
refresh myself, it feels better.
Yeah.
Tom Regal (21:58):
And if you're looking at the different gels and and
things to to fuel yourself withand you're getting GI distress
and you're having some issues,look at the ratio of fructose,
to glucose to multi or todextrose to multi dextrose.
Those are the three mainingredients and it tends to be
the fructose is the one thattends to give everyone the more
(22:18):
GI distress. And you can findthe ones that have less of the
fructose in it more of the multidextrose and dextrose. The
refined I think you can makeyour own at this point. But um,
there's a couple of ones coupleout there. They're really good.
We keep mentioning tailwindbecause tailwinds really good.
There's a new company calledblanks, blanks. b l a n k s.
(22:42):
It's it's a blank line with apasta sauce on it that has got
some really good stuff. And youcan actually choose the amount
of fructose versus dextrosemultidistrict. You can you can
actually create your own one andtheir prices are like half of
what everybody else sets. Soit's pretty cool. I've been
testing that out. It's been it'sbeen pretty tasty
Kenny Bailey
(22:59):
yet Scratch has a little scratch does. I
think Scratch has a line that isfar less flavor. Yeah, a lot. So
they got like a matcha green teaand a lemon. Yeah, that I do
which is lightly flavored ratherthan that heavy. Like, like,
yeah, the end of the spectrum isthe their fruit punch. Gatorade
is just, yeah, this is wherethis stuff is super light, which
(23:20):
helps me again on the palate
Tom Regal (23:21):
fatigue. Yeah, I do the same thing because I like to
double up more scoops. I don'tjust do the one or two or three
or four scoops instead of justone to get the extra calories in
a bottle. And then if they'resuper flavorful. Oh, man, it's
too much. You can't get enoughwater in there. Yeah, kind of
mix it up. So what other hacksdo you have? What else on the
bike trying to think about it. Isaid on the bike, I can't come
(23:44):
up with any other hacks. I'mstill not big on putting the
rubber bands on your shoes andhaving to jump in and do that
thing. Because I mean, it'scool, but
Kenny Bailey
(23:54):
I've never had an issue or sponsor tells you
you have to don't I
Tom Regal (23:58):
mean, it's cool. It's like you can you can get out of
the shoes and pedal on top ofthe shoes on the way in, but
know that you're gonna beat thehell out of the shoes on the way
in and we're not you know, we'renot paid professional so we
don't get that much money
Kenny Bailey
(24:12):
for the so there's a school of thought
where you pre lock your shoesinto your pedals use a band aid
to keep them flat. And so thatduring transmission, Yep, sorry,
rubber band. Yeah. And so whenyou hop on you break the rubber
band, when you start pedaling,as you kind of get out of
transition, then you lock yourfeet in. Yeah, and you can while
you're pedaling, and and highlyrecommend unless you're know
(24:32):
what the hell you're doing. Youneed to have really good bike
handling to do that becauseyou're gonna hop on start
pedaling right away by the waythose rubber bands do snap and
they snap hard against yourline. You will find the one that
doesn't let go right away andthen snaps against your lady
that'll that'll send a shockwavethrough your your calf and it's
not just hey you're you'regetting faster but if that
happens in your your you'redoing that you're not prepared
(24:55):
for it. You're not doing well.
What you're doing is you'reputting other people in danger
to you're going to start movingyour bike back and forth. You're
gonna get bored or trying tomount their bikes. Yeah, you
become a pain in the butt.
Nobody likes you don't do
Tom Regal (25:04):
less talking to that there's a good point on that
one. Because when you're thereis an outline, right? We all
know the outline, you can't geton the bike before that mount
line, it does not mean that twoinches over that line is where
you have to get on the bike. Soif there are people clogging up
that spot because they stopriding the other side of the
line, go past them. Yeah, gopast and go for 510 feet down
(25:28):
over to the side, whatever, justgo run. If you see six people
that have all stopped andthey're all trying to get on
their bike at the same time, runpast them get on your bike,
you'll be out in front of themanytime you're just like, get
some clear space. Know what'saround you. That's probably the
biggest hack for getting out oftransition on that. Yeah,
Kenny Bailey
(25:42):
I mean, my first race I was so excitable I
was trying to put my Garmin onas soon as you know, I got past
the line and the whole nineyards. And I almost I mean,
almost went into a ditch. Youknow? Yeah. Look, you're a
little bit. I mean, you got afew miles this comment down,
kind of get a few pedals. Yeah,hit the button at the time. I
know you everyone wants to beexact. I do too. But, you know,
a couple 100 yards. It's gottaget
Tom Regal (26:06):
out there. Yeah.
Kenny Bailey
(26:07):
Put my Garmin on and I'm like, Oh, look at
ditch, you know,
Tom Regal (26:10):
slowly smooth exactly moves as fast you go. That's
what you need to know. Just niceand steady. There you go nice
and steady through that. So
Kenny Bailey
(26:16):
I think I'm actually going back to the pre
race. And this is kind of adelicate topic. Blister band
aids on my nipples
Tom Regal (26:23):
every time. Oh, yeah.
Kenny Bailey
(26:24):
I know, folks.
Let's just be adult about thisright now.
Tom Regal (26:27):
Yes. Be adults. But are we talking about chafing?
And nobody? Yeah, definitely.
Like, so. That's a that's athat's a thing. Yeah. So
Kenny Bailey
(26:33):
if you're wearing to try top, if you have
a wetsuit that things movingaround, then you get on a bike
and it's wet. And that thing'smoving around. And then you go
to run that thing's movingaround. And usually these
fabrics are are, you know, abrace hot? Yeah, they're not
soft cotton. Yeah, like withoutfail, or sometimes cotton is the
worst. Yeah, no, right. Sorry.
Yeah. So I will put blisterbandaid specifically because
they stick and they're not goinganywhere. And I'll put those
(26:54):
over the nipples because I'drather look silly. Then bleed.
Tom Regal (26:59):
Yeah. So and that's just that this takes away a
while to go away and just toheal. And then
Kenny Bailey
(27:04):
if we're gonna have them on and I'm walking
around with my shirt. pasties
Tom Regal (27:10):
leading through my kit. Exactly.
Kenny Bailey
(27:12):
So Right. So it's, again, I think modesty is
kind of, you know, secondary onsome of these races. I mean, you
just got to do stuff that'sgonna help you out if you have
to, you know, get the Vaselinedown there to keep you moving.
That's what it is. On yourboobs. That's
Tom Regal (27:28):
what I do. Hand Sanitizer. Where we're thinking
about Yeah, it's like,
Kenny Bailey
(27:34):
yeah, you do a lot of crazy, certainly like
bananas. I don't want this oneabout that one. For
Tom Regal (27:38):
the longer races.
Maybe at a transition, you takethat one little extra thing,
just to put a little becauseyou're gonna grab food and put
it right, there's a good way toget GI distress. There you go. I
know we do that in the ultraraces, the longer stuff like
yeah, you can have handsanitizer. Yeah, I throw it in
all my draft bags to make surethat I hand sanitizer as much as
possible. Because if you're outthere for 30 hours, I mean,
like, you're gonna cause a lot alot of issues. So yeah, can't
(28:01):
can't use enough handsanitizers. Well, that's
hilarious. Not not good for bodylubricate, but works good. Yeah,
get rid of. Yeah, I
Kenny Bailey
(28:09):
didn't really think about that. That's funny.
It's sort of your skin's versionof Yeah, you know, clearly
cleanser, right? Cleaning upcleaning the other hacks that
generic advice for
Tom Regal (28:17):
getting out on the run, what are we going to do on
the run? We talked about thebag, having having everything
that's one of my favoritethings, right, right now is
having everything in a bag andrunning. And you can walk, you
can do a fast walk. Yep. As youget out, most of us go too fast
right out of the gate anyway, somaybe this slows us down a
little bit. So we're at a speedwalk. And we're taking things
out one at a time. We're puttingthe hat on, we've got a number
(28:38):
on, we've got everything and weneed to do that. I think that's
probably the best thing onthere. Yeah.
Kenny Bailey
(28:44):
Anything else on that? You know, some of the
times I don't know if it's ahack, but if I'm, if I remember,
if you have the watch to be ableto do it what I what I can do is
also set an alarm, it'll vibrateif i my heart rate goes up, of
Tom Regal (28:58):
course. Great. Yeah.
If you're trying to if you'retrying to hit a certain zone.
Yeah, I mean, on the longerraces, that's
Kenny Bailey
(29:02):
great on the faster ones who cares? Yeah, the
faster races you
Tom Regal (29:05):
want to redline the whole Yeah. So
Kenny Bailey
(29:06):
put on the longer one if you're trying to
if you're trying to, I have ahard time, especially when you
spend that much time on a bike,the full iron and then you get
to the run, like what is yourpace? Yeah, because you've been
going 20 miles an hour? Yeah,suddenly you feel like you're
running like a slug. Yeah. Sothe idea of being able to just
watch that heart rate and say,okay, am I am I not spiking it
so quickly to be able to do thatand then try to keep it try to
(29:29):
keep that vibration down andkind of sell yourself until you
get settled in.
Tom Regal (29:33):
I think the biggest challenge is trying to get on
the accelerator nice and smoothinstead of just slamming it to
the floor and that's for allthree sports. That's where swim
bike and run. Like because yourheart rate just wow, once you
light it up like that. It'shard.
Kenny Bailey
(29:45):
Yeah, it's a really difficult thing to do. I
think to your point, I think thebiggest so the biggest hack is
just race your race, right? It'seasy to watch other people go
fast and you know, theirtransitions are great or they're
moving around alone, but youdon't know what it's gonna be
like for them on mile 40 on thebike. Yeah, you great you say
Three seconds there, but
Tom Regal (30:00):
now your race plan.
Oh, yeah, have a race strategyplan? Hmm, let's map that out
ahead of time. Right? Yeah. Likeput it out? No, no, the zones,
you're gonna hit No, you're onand then follow that. I mean,
half the time. Look, yeah. Whatthe biggest piece of advice is,
you're not going to race anyfaster than you've ever been
training. So you're not gonnamagically, you know, go sub 12
hours on an Iron Man, if yourtraining is dictating your 14 or
(30:26):
15 hour finish, right, there'sthat it's just not going to
happen. What's going to happenis you're gonna blow up and not
finish. And that's the same withany sprint, Olympic any of that
stuff. So know what you whatyou're capable of going in, set
those numbers and then hit thatI think that's the most
successful race is if you wantto hit what you want. If you
feel like you still left alittle in the tank, and you're
(30:47):
still out there. I think that'sa win. I think that's huge. I'd
rather have that than comeacross the line and just be
passed out or not make it to thefinish.
Kenny Bailey
(30:56):
I'll make it blew up. Yeah. Yeah, that band
is so pass. Yeah. So if you guyshave any hacks that you think
yeah, would we miss? Yeah,there's probably
Tom Regal (31:05):
some other stuff. I mean, kind of shared with us. We
need to know this where we canget it out to the community. And
yeah, absolutely.
Kenny Bailey
(31:10):
Like I said, my trifecta is like, you know,
wipes Band Aid and a Chapstickand gum, right. That's those are
the kinds of things I put my bagand leave it there. I do that
for training. I do that forracing, just, I guess
comfortable. Again, becomfortable with what you're
eating and what you're drinkingduring your during your training
programs. During the race. It'snot
Tom Regal (31:27):
Oh, I just thought I knew I just thought it went for
afterwards. We're travelingback. You've got a bag full of
really smelly nasty clothes,right? So you take that those
plastic bags in there, you bringa whole bunch of the dryer
sheets. Oh, good point. And youthrow those in there and seal it
up. And amazingly, when you pullthat out, it doesn't smell that
I don't know what it happens.
I'm kind of nervous on thechemical process. For sure, I
(31:48):
mean, that's that's beensomething that I I always do. I
always carry a bag with like astack of the dryer sheets to get
fresh ones that are all inthere. And then I just put those
in all the bags with theclothes, seal them up, and then
you get to them later.
Kenny Bailey
(32:05):
Yeah, especially if you're traveling
like long distance I know on aplane or something. Yeah. Or you
are in your car. Yeah. Yeah,anyplace have a truck. I just
put you back with the back letit air out the Buick behind me.
That's not my problem. Yeah.
Okay. So yeah, so that's ourYeah, so
Tom Regal (32:22):
what else X? Yeah, give us some give us some tips,
some tips and tricks that we canshare with everybody and stuff
that we can learn from? Itsounds good. Let's do that. So
thanks, everybody. Keep keep thecomments coming in. Thumbs up
stars, all that stuff again,don't forget to subscribe. And,
yeah, we'll catch you on thenext one.
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