Gear Up for Success: The Perfect Blend of Training and Technology
A client told me a story I’d like to share.
“Had and 18-miler yesterday. Was not just another long run I did a test. I started the run with my Brooks Adrenalines for the first 10 miles, maintaining a steady heart rate of 126 bpm (Zone 2) and clocking a pace of 9:05 per mile. The real test began when I switched to my new carbon plate shoes. These aren’t just any shoes. They are built with the same cutting-edge technology that powered Eliud Kipchoge to break the two-hour barrier in the marathon. With expectations high, I set out to see if these shoes could make me go a little faster without extra effort. The shoe brand claims they make you 10 to 20 seconds faster for the same effort.
As the miles ticked by in my new shoes, I noticed a difference. Despite the sun climbing higher and the temperature rising by about 15 to 20 degrees, my pace improved to an average of 8:59 per mile. Sure, my heart rate crept up to 131 bpm, but consider the conditions: direct sunlight and fatigue setting in. Yet, there were moments, like miles 11, 12, and 13, where my pace quickened even as my heart rate dipped to 128 bpm or lower. By the end of the run, one thing was clear. The carbon plate shoes had made a real impact, giving me that extra boost just when I needed it.”
There is evidence including the Sub 2 hour marathon that the right gear can significantly enhance performance. It brings up an important point. Investing in high-quality equipment can be a game-changer for any athlete. Whether you are a pro in endurance sports or new to the sport. The gear you choose plays a crucial role in how you perform and feel during your training and races.
There is the physiological factor. For example choosing a shirt and shorts or a tri-suit that makes you feel more confident can help improve your race times. Choosing something bright and loud can make the race more fun.
Then there is the technology. In this example carbon plated running shoes vs traditional running shoes.
However, while advanced gear can provide an edge, it’s crucial to remember that no piece of equipment can replace the fundamental benefits of a well-executed training plan. A balanced approach that includes endurance, speed work, and strength training, coupled with consistent training frequency and proper nutrition, is the cornerstone of any athlete’s performance.
These elements are the true drivers of improvement and should always be the priority. Nevertheless, for those who have the means, investing in proven performance-enhancing gear can complement a solid training plan, offering additional advantages in both triathlon and running events. This combination of training and strategic gear selection can help athletes not only meet but exceed their performance goals.
What gear upgrades make you faster
Race Shoes: As already mentioned carbon plated shoes will make you faster. If my athlete chose to wear Brooks Hyperion (non carbon plated) he would have still noticed a speed advantage compared to the training shoe Brook Adrenaline. With his choice in a carbon plated race shoe, he received even more of an advantage. Note: I am using the brand Brooks for this example. All major shoe companies have race specific and training shoes and you should choose the brand that works best for your feet. You should also train mostly in training shoes and save the faster shoes for key training sessions and races both for foot health and also because race shoes don’t last as long as training shoes.
Performance Clothing: Most runners and triathletes and athletic type people already wear performance clothing. Stay away from cotton. Wear running specific socks. If it is a running event you should wear running shorts and shirts. They are created for better comfort and speed. I will tell you about my first marathon ever where I wore basketball shorts and a muscle tee. Let’s just say I chafed maybe…. Alot.
Triathletes should wear a high quality tri-suit. The best ones clamp everything into place. Whether one or two piece, these suites allow you to wear them on the swim, bike and run and a loose fitting suit or clothing combination could provide more than 20% drag compared to a good one.
No-tie Shoe Lacing System: Stopping and having to retie your shoes is going to cost you time and energy. This low cost system will have you running without worrying about tying your shoelaces. For triathletes these also will improve your speed in transition 2 (Bike to Run).
Music: A series of studies have shown that listening to music can reduce the perception of effort, and therefore fatigue by 12%. It should be noted this distraction tactic does not work for higher exercise intensities so not good for fartleks or hill repeats.
For triathletes, music is not allowed during races so you should complete key training sessions without music to get used to what it feels like and to be race specific.
For Triathletes:
I recommend using the gear you have and upgrading over time. Depending on your budget.
Deep-Rim Wheels: I remember getting my first race specific wheels. It was such a very large purchase that I instantly saw 1–2 mph faster times. Back then bikes didn’t come with great wheel-sets. Luckily today most bikes do. This though is always my first bike upgrade.
Aerobars and Triathlon Bikes: It is hard to dispute the impact that aerobars and triathlon specific bikes have had on the sport. The technology started from professional cycling Time Trial bikes and has carried over to triathlon. You will see a performance improvement switching from a road bike to a faster triathlon bike. That said, I always recommend athletes buy a road bike first. They are more comfortable, safer and practical for the enjoyment of cycling year around. If you are in a situation where you can have both use the triathlon bike for key training rides and races.
Aero Helmets: Numerous studies support the claims of performance advantages from aero helmets showing up to 8% drag saving compared to vented cycling helmets. About 4% less drag is the norm.
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While it’s exciting to discuss the benefits of high-tech gear like carbon plate shoes, which undoubtedly enhance performance, we must not overlook the foundation of all athletic achievement: a solid training regimen. Effective training, when combined with the right gear within your budget, can push you toward your goals, whether you’re aiming for a personal best or the excitement of crossing a finish line.
Remember, the gear should support your training, not replace it. Strive to find that perfect balance between high-quality equipment and well-planned training sessions. This approach not only maximizes your performance but also ensures that you enjoy the journey of improving and succeeding in your athletic endeavors. Whether you’re running in the early morning light or crossing a triathlon finish line, the right preparation and equipment can make all the difference. Let’s keep pushing the limits, together.
If you have any questions or need help with your training book a call with me today.
Coach Joe Beckerley
