MULTISPORT MONDAYS | EPISODE 17 | SUMMER OLYMPICS, CHICAGO TRIATHLON & HOW TO RECOVER SMART

all right try 312 we are live uh welcome everybody we are here with try in the shy our YouTube channel and our multisport Monday episode heading into the peak of Summer Tron training season and racing season um here in Chicago so we are excited to bring you guys all the tips tricks uh news events anything and everything triathon related um featuring clubs communities uh companies and everything in between that is related to triathon and multisport training in Chicago um so hi I'm coach Chris I'm coach Brian and I'm coach joy and today we have a fun episode we're back again it's been a little while I feel like uh back in our Global headquarters if you will for the try and the shy show uh at Lakeshore Sport and Fitness in downtown Chicago the number one destination for Sport fitness and fun um a great place where we have a lot of our triathletes and maybe even some uh Elite triathletes um training heading into the Chicago Triathlon so our training season is wrapping up very quickly we've got just a couple weeks left before the big race right around the corner at the uh Chicago Tron here in Grant Park downtown um so today's uh episode we are covering quite a few things but basically uh things everything heading into the Chicago Triathlon and specifically um what we recently put up or Brian put together some great videos you want to give us a little recap on what you've been busy putting together heading into the Chicago triathon yeah so we've been reaching out to a lot of our athletes that have participated in the Chicago try or are ones that are getting ready to participate in the Chicago Triathlon to get their story to really understand what's if for those that have done the Chicago tribe before what have been their favorite experiences what are some tips and tricks that they may have for new athletes uh that are going to be participating in the Chicago tribe for the first time we've also had interviews with some people that are participating in the uh super tribe Corporate Challenge that are raising money for Lor's Children's Hospital uh when gentleman which uh Adrian here uh who is their top fundraiser uh who has raised well over $10,000 for Lor's Children's Hospital uh he is also a cancer survivor he had lymphoma right before going into uh the Chicago Triathlon last year so he's back and seemingly uh past everything and is back healthy again and so anyway we just wanted to try to find all these great stories and it doesn't have to be a story that's substantial uh just whatever you feel is your story with Chicago that you would like to share and we're hoping to get as many different athletes and a lot of different different perspectives and stories out there so if you are one that are out there that you would like to share your story or maybe you have a family member of a friend that has a great story that you would like to share please let us know reach out to us uh we're hoping to have at least one new story a day or something that we're sharing uh from somebody's uh experience Andor tips from different athletes from all over the Chicago land area and some that may not even live here anymore uh uh but have parti ipated or for those that come into just to participate in this event because it is one of the largest TR funds in the world so uh every good story uh you know can be shared for all of our listeners yeah almost I think almost 20 years ago was it 2006 2007 Chicago was certified by the Guinness Book of World Records as the world's largest Triathlon we had over 10,000 people so all ages ability levels people flying in from over the world there's a lot of fun stories that happen behind the Chicago tribe that we don't always get to see and so we've done a pretty awesome job of highlighting some of the fun and interesting stories of just regular everyday hour thanks and actually I wanted to point out so we have a couple different ways in which we're doing that we're either like seeing them live at different locations that we are at like our open water swim clinics we are doing them on our uh what call it's a remote interview platform that we do many of our interviews with and or asking the athletes to just share their story and sending sending them to me via email or via text and that could just be a short 30 to 60 second short that we can share on not only our YouTube channel but also on our socials Facebook and Instagram so there's a lot of different ways if you have a story we can interview you come find us at a venue that we can interview you live or just send us a part of your story like who are you how many Chicago tries have you done uh what is your favorite experience and what tip do you have for a new athlete yeah and if you if you're fundraising for any charity or supporting any cause for sure you always love to share those stories as well so if you see any of us if you see Joy Brian or myself um at any of the events leading into the Chicago Tri maybe even at the Chicago Tri Expo or race weekend if you see us floating around we'd love to Chronicle some of your stories as well so don't be shy say hi get on the try 312 should be its own hashtag don't be shy get on the try in the shy make it Ryme um awesome well also heading into the Chicago try we have a full kind of 16-week training program that's been leading up to the Chicago try the theme this week as we're heading into Peak training um the last couple weeks of training what becomes even more important in the training itself sometimes is recovery and so this theme for this week is recover smart so we want to give a couple quick tips on how to recover smart so I want to turn it over to Joy maybe you can give us what are what are your favorite tips for athletes um that needs to recover better to get the most out of their training um my three tips are nutrition putting in good food into your system there's nothing wrong with having your occasional you know Pizza french fries double cheeseburgers but some I mean with bacon with with bacon avocado to make it healthy make it health but um fueling your body think of your body as a luxury car would you put diesel gas in a Maserati or Aston Martin no you wouldn't so think of your body as um as a luxury vehicle um hydration of course because because a lot of folks forget to hydrate and rehydrate after a big training session going into the recovery session and then my favorite thing to do for Recovery is a Pilates or the foam roller cool Brian any any other tips that you have for recovering smart yeah so I would Echo a lot of what Joy has already said uh definitely the foam roller foam roller is your best friend we have a video about that on our Tri 312 plug somewhere on the YouTube stream yeah we'll do Aug we'll do a link but put a link in the description so uh the the more I went back to the foam roller the better I felt on all of my runs uh and being able to recover faster going back into the next large volume of bike and or runs that you do as your as I'm sure a lot of people are going into their Peak phase of training so oh did I W the arm uh so yeah so there's that and then specific spe Al with nutrition uh just keep check on your protein intake as well because as we are breaking down our muscles the best way to be able to repair those is with protein uh so some for a lot of times athletes uh don't get enough protein in their diet so just be aware and be cognizant of that uh there's several apps out there that you would use so we're talking about like different uh like software or Tech that one might use to support or Aid in their nutrition is uh if you have an app outs out there like a My Fitness Pal something to that effect you can kind of help try to track your Macros and that's at least a good Ballpark Way of being able to find out where you should be uh for your for your macro intake yeah to see I know there's one popular new app that's been out the last couple years called fuel in okay where you can have your workout data from your devices or your your training apps populate in feed in it tells you exactly how many grams of protein to shoot for after a workout based on how hard you worked out too which kind of interesting um so I'll see maybe we can put that link in the description for for that one and then I think the my third would be uh find a good massage therapist in fact uh part of why I've been able to get back and feeling better with going going back out and running which has never been my favorite thing to do but it now feels much more comfortable and I'm actually enjoying it more is because I have a really good massage therapist that I work with and uh they've done a lot of good work on all my typ muscles that have led to lots of I band issues so now that that sort of subsided a bit I feel so much better doing my runs and yeah it makes a huge difference so uh even if you just get one maybe two good uh you know massage sessions before going into a race uh you know treat your body right it'll treat you right yep yeah the da daily foam rolling after every workout do a little foam rolling or get a massage if you can yeah I like doing a protein shake almost daily when you're in Peak training you're training a lot more you're burning a lot more um so those are all all great tips um I also like to encourage bring as you're tapering down in the recovery week or if you're tapering down into race day to bring your training intensity down um and bring your training volume down like as much as 40% yeah um that way by race day you're feeling well rested and you're kind of ready ready to go and I think you just brought something up else that's really good Chris which you haven't touched on yet sleep oh yeah good sleep uh I know we're all like you know there's Street fests and walalo and work life balance but do your best especially going into race week do your best to try to get as much good quality sleep seven to eight hours at least if you can for the the weeks leading up to any race you're doing but especially now talking about Chicago yeah especially if you're racing in the Olympic distance first thing in the morning very very early in the morning you want to get used to going to bed earlier and waking up earlier in the days leading into the race it's not a shock to your body and you feel good it's good point awesome well if anyone else out there has their own recovery tips um whether it's like a tip or some type of tool that you use or some type of technology or something squeezy boots squeezy boots compression boots uh yeah the percussion guns I like the massage guns the massaging or vibrating foam rollers I like a lot um but yeah the Air recovery boots are always a nice thing elevating your legs is also good um after hard sessions so yeah if you guys have any other tips out there we'd love to hear about them um comment or uh yeah just post them email them to us and we'll incorporate them into a future video maybe that will be part of your Chicago Tri story ah there you go um cool all right well let's do a quick weekend recap we've kind of gone through a couple weekends we've had a lot of events going on um but anything that you guys have been involved in or or heard about over the last couple weeks any big big events well I actually I've never seen a live bike race ever so I volunteered as a course marshal for the Fon Market Grand Prix which was very insightful very it looked scary to me it submits the fact why I will never do a bike race um because everyone was all bunched up and turning those Corners really hard and it was amazing to watch but it was like yeah that's not my forte yeah we had the big it's one of the biggest Criterion bike races in the country the series that wraps up with the final day after 10 days of racing um in Chicago so it was exciting to see that new Fulton Market race right in front of the timeout Market um right in front of big restaurants and Sham headquarters and Google headquarters I got to meet some um cycling team out of Connecticut who flew in and just thought it was the most amazing thing and they're also asking for pie of recommendations of course of course that's one of the few times you see a lot of pro athletes especially Pro cyclists coming to the Chicago area so that was really cool that's cool um we also had the neille Tron just happened recently yesterday yesterday um yeah had a busy busy couple weekends um also our uh um BFF bikes group we did our it might end up being I don't know but could be our final uh ride our Sunday endurance rides that we do from BF bikes um 8 o00 pretty much every every Sunday um every other Sunday we do an endurance ride and we alternated sometimes we go north but sometimes we go south we went down to the Indiana state border and to the mascot Hall of Fame you've never been to the mascot Hall of Fame unfortunately I heard that they just sold the land that it's on and they're gonna tear it down so get your trips to the mascot Hall of Fame in now while you still can maybe we'll do one more group ride down there um that's always a fun fun ride when you do a border run we stop at the state line take a photo one foot in Illinois one foot in Indiana um right on the state line so it's a fun fun event that we just did this past weekend and then a shout out to our team Den AIDS group um we did our mock Triathlon as we get ready for the Chicago try we do our own little Swim Bike Run with all the Transitions and everything um very lowkey low budget we just throw a timing clock in the grass and people swim bike and run basically um we had a lot of several triathletes who became official triathletes for the first time so that's all fun so if you're getting ready for the Chicago try that's something definitely to practice is practice those final Transitions and dial in your gear to get ready for and nutrition and nutrition yeah and there will be a recap video of that coming later this week as well so you get to actually see it in action yep there were a lot of groups actually there's another group the uh was it the DIY that do-it-yourself Tron Community they did their own mock triathon as well so it was a busy busy weekend bright side there a lot of different groups getting their final final preparations in so it's been a busy busy week um oh and this was the uh visual of if uh you're watching this on YouTube our Chicago grit bike race that Joy mentioned um they had a drone flying overhead over the bike race uh went over cobblestones which yes Chicago does have some Cobblestone corners and underneath the a tracks kind of cool very very Chicago uh themed bike race for sure um and lots of bars and restaurants along the course of course so definitely check this event out this is the first time it was in this new location and it surely is going to be a race that that builds in the future as well so very excited to to see that event happened um two weekends ago so busy couple weekends in Chicago um but globally there's a lot of stuff going on too there was the t00 series in in London there was a big Pro Race there and then of course the Olympics have been going on I think we need to do like a whole at the end of the Olympics we need to do like a recap Olympics um there's a lot of fun recap shows out there but but yeah in terms of like finishing uh photo finishes between this morning early this morning and late last night uh between Noah's 0.005 second like wi in the 100 meter dash uh in the Athletics field uh my my British athlete are and strength athletes have reminded me it's not track and field it's Athletics uh and in the in our mixed uh Team relays that was an amazing finish yeah if you thought the Noah ly finish was close yeah the mixed team relay triathon was even closer the margin of error I think was the size of my fingernail yeah um between silver and bronze and it was a three-way Sprint finish it was pretty pretty epic yeah so definitely check that out if you're a fan of of triathon 100% cool um yeah we we'll definitely cover more almost too much way too much um but coming up this week this weekend uh we have a lot going on locally it's the air and water show weekend in Chicago so plan ahead if you're planning to train on the lakefront this weekend we're actually doing an indoor pool school I think today is the last day to sign up if anybody wants to sign up um try. poool school.com we're bringing in a bunch of coaches to help coach a weekend you do four hour Saturday four hour Sunday a mini Swim Camp to improve your swimming um pretty much almost a guaranteed 12% average Improvement um I've been seeing 15% or more in just one weekend so if you're cramming your swim training definitely check out the uh tridot pool school and then I'm going to be heading out of town in fact out of the country um the other side of the world down in Australia we have the world championships for the World trout on multisport Festival um so get to represent Team USA the non-elite capacity as a regular uh we do get to do our own Parade of Nations and have a whole little hoopla um and a fun little party down um near the Great Barrier Reef in Townsville Australia really cool um coach shelle and I are heading down there with a few athletes and uh yeah we'll have to do see if we can do some live reporting from from the other side of the world there go about Triathlon so um stay tuned for see how how far the Chicago triathlete Community spreads should be should be a fun fun week next week as we cover literally on all sides of the globe um and also this weekend is the national championships uh not far from Chicago here we have a couple of our athletes um who are racing in the Michigan uh titanium in Grand Rapids Michigan so it is the ultra distance national championships so a non-iron man branded iron distance race um so good luck to all of our athletes who are racing uh this upcoming weekend definitely check that out but that's a fun event if you've never um checked out the Grand Rapids uh races the group that puts those together tries for health they do a really good job from a production standpoint and it's one of the cleanest lakes that I've swam in really nice calm water it's like a a nice big lake that is very protected from the wind as well it's a really really good good venue from the swim persp perspective a little bit of a Hillier bike course Rolling Hills but a good a good bike course overall and they do all distances they do athlons they do Olympic distance half iron and full iron so it's a fun team event I'm sad I will not be there as I'll be flying to Australia that day but um should be a fun fun event so good luck to all of our Chicago athletes racing in the ultra distance national championships um so it continues our national championship series we've got a lot of national championships that have been taking place we have a couple more that are actually within driving distance of Chicago um including the gravel um national championships gravel Triathlon national championships that's happening in Middleville Michigan um so that's coming up in September and then we have a lot of the state championships that have been taking place and are coming up including of course the big one in Chicago but we had some other races that just happened recently as well so we do want to mention those know the leaport triathlon which Brian did a great video on as well so yeah our friends with the northwest Indiana triathletes that put on the Indiana state championships it was a Sprint race uh so again great interview with the president uh Ashley korski so Ashley has uh been generous to share a lot of the highlights uh from that particular event of like how many different athletes participated they had relay teams did they they did their first ever Splash and Dash for which was a kids event so I believe on our next slide here I just had some couple of images from from that particular event they were very like excited they they had 13 kids that came out they said it was like the cutest thing that they've ever seen um but uh a little kid Open Water Swim and then the run to the finish so we have some photos of uh those guys uh doing participating in their event here so uh some of the kids out there in the open water coming back in getting their finisher medals so they were really excited to add that so we hope that a lot of other events do that I mean obviously Chicago does their kids try on Saturday before at Foster Beach that is always like a lot of fun to to go watch and and and see the youth come out and participate uh and then the other thing that I thought was really interesting was that they had a gentleman that uh was there who is uh he's 81 he's uh and every other year he they said that they he's participated in this particular event uh so and he was there at the very beginning 44 years ago this gentleman is 81 so they gave him uh this gentleman Fred uh let's see I want to make sure I got his name right there Fred Heath uh he's 81 they gave him a Lifetime Achievement Award and they are now going to provide him a free entry to the race for as long as he lives oh wow so how cool is that so again this is what we love about trath line is the Hope and desire like from from the youth the kids that are participating all the way up to those have been doing this for decades so uh so I thought that was a really cool distinction and uh just the the beauty of what our sport can potentially provide for uh for every demographic AR type of athlete have to try to see if the Chicago TR can do that if I I if I continue to race the Chicago try every year V to be for me 20 2048 yeah um maybe they'll give me a lifetime and there you go there you go after I've done my 100th triathon Chicago yeah if you ever want to inspire anyone to get into Triathlon I think watching the kids races especially um at Chicago try just you know volunteer or come watch the kids race and it's hard not to catch the bug and want to do it yourself when you see little kids doing it as well as people of all ages and ability levels and you're just like watching their like their cute little outfits and their like awesome helmets and like I remember watching where some of the kids were going by last year at at Chicago I mean like they're just like tiny like little road bikes like they're just little BMXs I mean I was like hell yeah that's awesome one of my favorite Tron memories is volunteering at the Southshore kids triathon many years ago and I was on the radio as a course Marshal and we got a radio message from uh one of the final participants was a girl on her bike and the r on across the radio they said her crank arm fell off of her bike but she's still riding with one leg and she came through pedaling with one crank arm talk about perseverance that's that's what trion's all about whatever adversity you get dealt with um you find a way to just keep moving and endure on there you go and speaking of endurance uh our friends with gr endurance our friend Jim at gr endurance uh followed up and uh just want to give they wanted to give a little bit of a shout out their team that participated their their team events uh what they all came together at the pleasant prayer which I know was several weeks ago we haven't been out for a while so but for as we get stuff from the different clubs from around the Chicago land area we want to still give everyone a chance to uh like show their team off show off their uh their athletes and their uh um what you call their successes so uh so these are all the athletes that participated at the Pleasant Prairie event with grit endurance uh as you can tell like for those that really love like a good quality like Tri kits and all look like together I remember the first swim meet that we did where I had finally gotten all of us the same swim cap and like seeing like the same swim cap with your team makes a big difference uh so if like if that is something that you're look you look forward to or or want and Aspire in with a uh with a tri club uh it's cool to see when you have a a big uh Powerhouse of a team out there participating we should maybe that'll be our goal at the Chicago try if you see us we will try to get a photo of every team that would be awesome team photos or team interviews we'll try to hit as many clubs and communities in the Chicago area if you want a place of the starting line that's the man you go to like contact this guy for uh for start times and start positions uh Team positions uh Chicago Club program even though technically to get the club Perks at the Chicago try the deadline has technically passed um you can still apply to get a team discount code and then plan for future years yeah getting your own team tent at the start line and finish line the Chicago Tri does a really good job of supporting clubs that way a lot of other races do too like Leon's trath on um those Grand Rapids races that tries for health yeah um they sometimes will even provide your team with a tent space so you don't have to bring your own tent um so definitely check that out we'd love to feature those those races and the clubs that go and do those races yeah so congrats to gr endurance So speaking of state championships the finale is coming here um we have the Chicago Tri as the Illinois state championship so if you're not signed up yet sign up soon it's about 90% sold out a lot of divisions are filling up now so last chance to get signed up um and also if you're not racing just come out and spectate the super TR race the pro race it's coming up um so I'm not going to go through all the new stuff at the Chicago tribe but I did want to do um just a little feature to remind people with the Chicago Tri coming up there's a lot of new things happening the pro race is going to be taking place um in the afternoon there's actually tickets you can get a free super TR water bottle if you register ahead of time to get a ticket just go on the super try website for that and we're probably going to have a beer garden along the super TR race this year right along the Waterfront so the start and finish line will be at Queens Landing um you can start to get all the details for that on the supertry.com website so definitely be sure to check that out and uh come see us because we'll be hanging out there all day it's going to go from 12:30 to about 300 p.m. after the Chicago try on August 25th so yeah stay tuned come on out and come come hang with us we'll probably be in the team area at the Chicago try this year look for the red and black Tut two yep U there's also a lot of volunteer opportunities we actually have a couple VIP volunteer opportunities for folks that might want to help out with the pro races only a couple spots left for that um and you'll get discounted entry into next year Chicago try you'll get 50% off so we have just a couple more spots for that if anybody wants to volunteer for the Pro Race let us know um we have to give you a special code to do that but there's also volunteer opportunities for a lot of other areas in the Chicago Tri so just go to Chicago Tri website click on the volunteer area you can find everything there sign up for things there um so we definitely encourage groups and teams and individuals to come out and celebrate with us so Co I think that that is pretty much it for what we have yep um you can also follow us on straa we also have a team reach group if you use code Tri 312 you can join our little chat Community kind like a Facebook group on the team reach app um but if you have any questions comments or ideas um or wants to get featured in a future episode with us or do a quick interview um just shoot us an email Coach Tri 32.com or just message us through any of these socials Instagram Facebook um and make sure you follow us on TR 312 Triathlon on YouTube Mark on yes that's it that's it that's it all right good job you guys try 312 we are out we will see you guys somewhere trying in the shy um hopefully at the Chicago try and uh yeah let's uh have some fun for the rest of Summer rock on all right here we go have a great one see yall cool