Training With a Heart Rate Monitor

Working Your Heart by Mark Allen

04.16.2012

Training with a heart rate monitor will help your overall training.

Using a heart rate monitor when you are training is the best way to train for any event.  When using a heart rate monitor you can actually see and understand what type of work your body is doing.  If you do not use a heart rate monitor then you really don’t know if you are working hard or not.  When using a heart rate monitor you will be able to go easy on rest days and go hard on days you are supposed to go hard.  I have seen drastic improvements in my training since I have started using a hear rate monitor.  Be sure to checkout Kona Multisport home of swimbikerun.com for heart rate monitors and all your other triathlon equipment and triathlon gear! How hard to I have to workout? How far do I have to go? I workout 2 hours every other day of the week and I still can’t lose those last 10 pounds. Why do I keep getting injured when I try to run? These are all questions and comments people make about their training that seems to have no simple solution. I want to give you that solution. It’s called a heart rate monitor. Whether your goal is to win a race or just live a long healthy life, using a heart rate monitor is the single most valuable tool you can have in your training equipment arsenal. And using one in the way I am going to describe will not only help you shed those last few pounds, but will enable you to do it without either killing yourself in training or starving yourself at the dinner table. I came from a swimming background, which in the 70’s and 80’s when I competed was a sport that lived by the “No Pain, No Gain” motto. My coach would give us workouts that were designed to push us to our limit every single day. I would go home dead, sleep as much as I could, then come back the next day for another round of punishing interval sets. It was all I knew. So, when I entered the sport of triathlon in the early 1980’s, my mentality was to go as hard as I could at some point in every single workout I did. And to gauge how fast that might have to be, I looked at how fast the best triathletes were running at the end of the short distance races. Guys like Dave Scott, Scott Tinley and Scott Molina were able to hold close to 5 minute miles for their 10ks after swimming and biking! So that’s what I did. Every run, even the slow ones, for at least one mile, I would try to get close to 5 minute pace. And it worked…sort of. I had some good races the first year or two, but I also suffered from minor injuries and was always feeling one run away from being too burned out to want to continue with my training. Then came the heart rate monitor. A man named Phil Maffetone, who had done a lot of research with the monitors, contacted me. He had me try one out according to a very specific protocol. Phil said that I was doing too much anaerobic training, too much speed work, too many high end/high heart rate sessions. I was forcing my body into a chemistry that only burns carbohydrates for fuel by elevating my heart rate so high each time I went out and ran. So he told me to go to the track, strap on the heart rate monitor, and keep my heart rate below 155 beats per minute. Maffetone told me that below this number that my body would be able to take in enough oxygen to burn fat as the main source of fuel for my muscle to move. I was going to develop my aerobic/fat burning system. What I discovered was a shock. To keep my heart rate below 155 beats/minute, I had to slow my pace down to an 8:15 mile. That’s three minutes/mile SLOWER than I had been trying to hit in every single workout I did! My body just couldn’t utilize fat for fuel. So, for the next four months, I did exclusively aerobic training keeping my heart rate at or below my maximum aerobic heart rate, using the monitor every single workout. And at the end of that period, my pace at the same heart rate of 155 beats/minute had improved by over a minute. And after nearly a year of doing mostly aerobic training, which by the way was much more comfortable and less taxing than the anaerobic style that I was used to, my pace at 155 beats/minute had improved to a blistering 5:20 mile. That means that I was now able to burn fat for fuel efficiently enough to hold a pace that a year before was redlining my effort at a maximum heart rate of about 190. I had become an aerobic machine! On top of the speed benefit at lower heart rates, I was no longer feeling like I was ready for an injury the next run I went on, and I was feeling fresh after my workouts instead of being totally wasted from them. So let’s figure out what heart rate will give you this kind of benefit and improvement. There is a formula that will determine your Maximum Aerobic Heart Rate, which is the maximum heart rate you can go and still burn fat as the main source of energy in your muscles. It is the heart rate that will enable you to recover day to day from your training. It’s the maximum heart rate that will help you burn those last few pounds of fat. It is the heart rate that will build the size of your internal engine so that you have more power to give when you do want to maximize your heart rate in a race situation. Here is the formula: 1. Take 180 2. Subtract your age 3. Take this number and correct it by the following: •If you do not workout, subtract another 5 beats. •If you workout only 1-2 days a week, only subtract 2 or 3 beats. •If you workout 3-4 times a week keep the number where it is.   •If you workout 5-6 times a week keep the number where it is.   •If you workout 7 or more times a week and have done so for over a year, add 5 beats to the number. • If you are over about 55 years old or younger than about 25 years old, add another 5 beats to whatever number you now have. • If you are about 60 years old or older OR if you are about 20 years old or younger, add an additional 5 beats to the corrected number you now have. You now have your maximum aerobic heart rate, which again is the maximum heart rate that you can workout at and still burn mostly fat for fuel. Now go out and do ALL of your cardiovascular training at or below this heart rate and see how your pace improves. After just a few weeks you should start to see a dramatic improvement in the speed you can go at these lower heart rates. Over time, however, you will get the maximum benefit possible from doing just aerobic training. At that point, after several months of seeing your pace get faster at your maximum aerobic heart rate, you will begin to slow down. This is the sign that if you want to continue to improve on your speed, it is time to go back to the high end interval anaerobic training one or two days/week. So, you will have to go back to the “NO Pain, NO Gain” credo once again. But this time your body will be able to handle it. Keep at the intervals and you will see your pace improve once again for a period. But just like the aerobic training, there is a limit to the benefit you will receive from anaerobic/carbohydrate training. At that point, you will see your speed start to slow down again. And that is the signal that it is time to switch back to a strict diet of aerobic/fat burning training. At the point of the year you are in right now, probably most of you are ready for this phase of speed work. Keep your interval sessions to around 15-30 minutes of hard high heart rate effort total. This means that if you are going to the track to do intervals do about 5k worth of speed during the entire workout. Less than that and the physiological effect is not as great. More than that and you just can’t maintain a high enough effort during the workout to maximize our benefit. You want to push your intervals, making each one a higher level of intensity and effort than the previous one. If you reach a point where you cannot maintain your form any longer, back off the effort or even call it a day. That is all your body has to give. This is what I did to keep improving for nearly 15 years as a triathlete. It is also the training that Lance Armstrong’s coach put him on to recover from his cancer treatment when they saw that he could not handle the high end training anymore. And, although it was contrary to what most cyclists do to prepare for the grueling Tour de France, it was what enabled him to capture the title there for the first time in 1999.

4 Keys to Ironman Execution by Rich Strauss • Endurance Nation

Factors to think about and focus on while training for and racing your next Iron-distance event.

Improving your next race can be significantly cheaper than those new wheels you are considering, or easier than that new whizzbang training method you’ve read about. Master these four keys, focus on what matters, and race to your potential!We have a lot of experience with what works, what does not work, and we’ve honed this message through the results of our athletes, our observations while being ON the course during the race, and the feedback we’ve received from pre-race talk attendees. Over the years, thousands have used these four keys to set massive PRs, earn Kona slots, place themselves on the podium, and win age groups.This is the official Endurance Nation Ironman Kool-Aid, we hope you enjoy it. Help us help you! Execution, not Fitness All you’ve done for 9 months is build a vehicle. Ironman racing is about how you DRIVE that vehicle, it is NOT about the vehicle. The majority of athletes on race day are fitness-focused (look at my T-shirt, look at my abs/veins/etc, look at how fast I can go in the first hour of the bike, etc.) It’s easy to get caught up in the buzz and energy of the day, but creating and sticking to the right plan for you is the only thing that will lead to the best possible day. The Line Nothing on race day really matters until you reach The Line on the run. The Line is the point at which continuing becomes very, very difficult. You define success as simply not slowing down at The Line. EVERYTHING before The Line is simply about creating conditions for success for when the Line comes to you. Additional Kool-Aid flavored thoughts we’d like to put in your head regarding this point are: *A successful race = a good run. There is no such thing as a good bike followed by bad run, period. In our world, if you showed up with solid run fitness, had a “good” bike and a poor run, we will ALWAYS assume you messed up your bike pacing, until proven otherwise. *If you think you can ride faster than we’re telling you, prove it by running well off the bike. *Ride your “should” bike split versus your “could” bike split. Your Could split is what you tell your friends you could ride on a good day, when you’re out together for your Saturday ride. If you say you “could ride a 5:50,” your Should split is likely 6:00 and is defined as the bike split that yields a good run (see above bullets). *In our experience, 80-90 percent of the Ironman field doesn’t know how to race. If you find yourself doing the opposite of everyone else, you’re doing the right thing. If Jimmy is “king of this random hill” at mile 46 of the bike…don’t join him! Lots of people passing you in the first 40 miles? That’s good, don’t join in. Going backwards through the field on a hill? Great! *Think you made the mistake of riding too easy? You now have 26 miles to fix that mistake. Make the mistake of riding too hard? That mistake now has 26 miles to express itself, to the tune of X miles at 17-18′ walking pace vs X miles at 8-12′ running pace. Do the math. How great is that bike split going to look as you are walking/shuffling the last 10 miles of the run? The Ironman run course is littered with fit dudes walking and talking about what a great bike split they had. Don’t join them. *Every time you feel yourself about to roll the dice and race, look at where you are. Are you at The Line / Mile 18? If not, please stick to the plan! The Box All day long you are going to race inside a box defined by what you can control. Ask yourself “What do I need to do right NOW to create the conditions for success at The Line? Is what I’m doing right now counter to this goal? From what we’ve seen first hand on the Ironman courses, we believe you should ask yourself “Am I participating in some short-term tactical gratification?” If yes, STOP!! On the swim, the Box is the space your body occupies in the water: focus on your form and the rest will come. On the bike, the box is probably about one aid station long. On the run, the box begins as 2-3 aid stations long but often diminishes to “from here to the next lampost/manhole cover/mail box.” Regardless: *Keep the box as big as you can for as long as you can. *Keep in the box only the things you can control. Let go of the rest. *Exercise this decision-making process inside your box: Observe the situation, Orient yourself to a possible course of action, Decide on a course of action, Act (OODA Loop). The One Thing If you swallowed the Kool-Aid we’re serving you here, you will show up at the Line, in your Box, ready to get ‘er done and simply not slow down. But we’re not done yet. There is still some psychological stuff you need to address. During the course of your race day, expect your body to have a conversation with your mind: “Look, Mind, you’ve had me out here slogging away for 132 miles. This is really starting to get old and very painful. You need to give me a good reason to keep going forward. If you don’t have one, I’m gonna slow down and you can’t stop me!” Before the race ask yourself “Why am I doing Ironman?” Your goal here is to determine what is the One Thing that put you in this race. To finish in the daylight with a smile on your face? To run a 4:10? To honor your family or a loved one? Whatever your One Thing is, be absolutely clear and rehearse your mind/body debate beforehand. Be warned: your body can be a helluva good negotiator at mile 18, especially if your mind hasn’t prepared its rebuttal arguments beforehand. What have we not talked about so far? The things you are likely most torqued about: heart rate, pace, speed, watts, how to eat, what to drink, etc. We believe that if you can keep yourself focused on the Four Keys above, the rest of the day is relatively simple and you don’t need to worry about these relatively small details. In other words, all the whizbang guidance in the world can’t help you if don’t have your mind right about the Four Keys above. But because you’re a Type A Triathlete and you want the details, here they are: *The Swim: Swim only as fast as your ability to maintain form. When you feel your form go, slow down. Counting strokes is an excellent technique for bringing your mind out of the race and into the Box of maintaining your form. *The Bike: JRA (Just Ride Along) for about 45-60 miles. Then shift from JRA to Easy (5:45+ should split) to Steady (sub 5:45 should split). Gauge how well you’re doing by how well you’re NOT doing what everyone else is doing. *The Run: Jog for 4-6 miles, with a jogging, do-no-harm pace and heart rate cap. Jogging is defined as a pace you could sustain for hours if we kept feeding you. After 4-6 miles, shift from jogging to “running,” running comfortably, getting what you need, and preparing yourself for the Line, where things become very uncomfortable. At the Line, just suck it up and get ‘er done. That’s it, that’s as complicated as racing Ironman needs to be and we can’t say it any more simply. We’ve basically given you a Vegas betting strategy, having managed and observed many rolls of the dice through our experience as Ironman coaches leading a team of 400 long course athletes. If you can keep a macro-level focus, the little things will fall into place and you will have a good day. But as you stray towards the Ricky Racer side of the execution scale, you begin to rattle the dice.  KONA Multisport can provide you with all of your triathlon training apparel, training equipment, and triathlon supplies.

Triathlon Wetsuits – What/Why/When?

KONA Multisport, Home of SwimBikeRun.com has the biggest supply of the best triathlon wetsuits. Why do Triathletes wear wetsuits? Despite people’s common beliefs, triathlon wetsuits are not as much for warmth, but actually buoyancy. Warmth is an added benefit, but mainly the neoprene that our swimming wetsuits are made out of is specifically designed to make you more buoyant.

Wetsuits are capable of saving upwards of 15 seconds off your 100 meter swim time. Triathlon wetsuits have the thickest neoprene in the legs so that they will simply trail behind you as you swim. This helps keep you afloat and saves valuable energy needed for the bike and run sections of the race.

When can I wear a wetsuit? Each age group participant shall be permitted to wear a wetsuit without penalty in any event sanctioned by USA Triathlon up to and including a water temperature of 78 degrees Fahrenheit. When the water temperature is greater than 78 degrees but less than 84 degrees Fahrenheit, age group participants may wear a wetsuit at their own discretion, provided, however that participants who wears a wetsuit within such temperature range shall not be eligible for prizes or awards. Above 84 degrees, wetsuits are prohibited.

No wetsuit thicker than 5mm is allowed in races. How do I know if my wetsuit fits? The wetsuit should fit tight, it is common for people to try on a wetsuit and assume that it is too tight, when in fact it is just right. This doesn’t mean that it should restrict your movement or breathing, but keep in mind that swimming wetsuits should have absolutely no loose spots. A good reference point to test if your wetsuit fits is to crouch and try your swimming strokes in that position. If you feel just slight resistance, it fits! If there is no resistance it might be too big, and if there is too much resistance it is too small.

If everything on your wetsuit fits except the length of the arms or legs it is possible to tailor them with scissors. Use a large pair so you can make the whole cut in one movement. Modifying your suit in any way will void the warranty. The triathlon wetsuits we carry at KONA Multisport, home of SwimBikeRun.com are the very best triathlon wetsuits available! We have the largest supply of triathlon wetsuits in the Tampa Bay Area! We carry an entire line of 2XU triathlon, TYR and Zoot wetsuits. Stop by and get sized up for a suit and our triathlon experts can give you tips on what suit suits you best.

For a more experienced swimmer, a sleeveless suit may be the way to go as it does not hinder or alter the shoulder and elbow in the swimstroke of the triathlete. For beginners, a thicker, more buoyant suit is a great way to start and is more economical than the higher end wetsuits. For seasoned veterans, we have some of the top-of-the-line triathlon wetsuits that offer the most range of motion as well as the most hydrodynamic features to propel you through the water faster with less effort, saving ever valuable time.

Shop SwimBikeRun.com and check out our collection of tri wetsuits as well as other swimming accessories such as goggles and swim training aids. The swim is the first leg of a triathlon race and mastering it is the first step to crossing the finishline!

Patch or Replace Your Tube?

Having a flat tire during the bike portion of a triathlon is one of the most potentially time consuming delays you can encounter. Despite how attentive you may be to preventing this from happening, it is bound to happen sometime. What you do when your triathlon bike wheels go flat depends largely on how far along you are and if you are actually racing when this happens.

To Patch or Not to Patch

Whether you are at the beginning, middle, or early parts of the end of your biking event, you have a choice to patch the tube or replace it altogether. The bottom line is that it’s less expensive to patch the tube, but replacing it goes a lot faster. If you get your flat during training, by all means patch the tube, but if you are actually in a race, replace the tube.

One thing you should know: It is extremely important in either case to find and remove whatever may have pierced your tube. If you skip this step, you could very well get another flat later in the race.

Inflating Your Tri Bike Tires—CO2 or Hand Pump?

CO2 cartridges are great time savers for inflating tri bike tires, there is no arguing that. However, they have their drawbacks, so it is in your best interest to have a hand pump around all the same.

First of all, you only have to buy a hand pump once, but CO2 carts are disposable.

CO2 Cartridge to Fix Flats

Definitely, if you’re training or if it’s early in the race, just use your hand pump to inflate your tires. This has benefits beyond saving money. CO2 is thinner than normal air. The lighter butyl bike tubes will leak CO2 but not the air from a hand pump. If you inflate your tires with CO2 too early in the race, you could be dealing with another flat by the end of the race.

You should save your CO2 for later in the race. The rule of thumb is that it is much easier to make up the time you lost early in the race than it is later in the race. This increases the closer you get—if T2 is within your sight when you go flat, it might be better to just “run” your bike to the end.

Tip: If you bring CO2 cartridges, bring your hand pump anyway. It is a rare occurrence that you can top off a tri bike tire with CO2.

2 Timesavers on Triathlon Bike Tire Changing

If you notice that your back tire is going flat, switch to the lowest gear before you pull over. It makes removing and replacing the chain much easier and faster.

Practice, practice, practice. Removing and replacing the chain, wheel, tire and tube, along with patching, should all be firmly imbedded in your muscle memory before the next race. Fumbling at any stage of a tire change is wasted time.

Get Aero!!

Triathlon Aero Helmet Recommendation

There is a current debate among triathletes about whether an aero helmet will actually save you time in a triathlon. There is scientific evidence to support that an aero helmet will. Wind tunnel tests suggest that you can save as much as six

Aero Rider

minutes in a full distance race provided you hold your head up and there is little cross wind. Our research shows that buying an aero helmet is the least expensive way to shave time off of your race.

If you’re serious about reducing air resistance and cost is not your primary issue then your tri bike is really where the aerodynamic difference is.

Early Aerodynamic Developments Leading to Tri Bikes

It’s old news that aerodynamic drag is what consumes a lot of a rider’s strength. Tri bikes such as the Scott Plasma series and the Quintana Roo CD 0.1 represent the pinnacle of the quest for minimal air drag. This ongoing quest has been going on for over a decade, when disk wheels were first developed to lessen wind resistance. Different spoke counts have also been a form of experimentation to make bicycles more efficient.

Anatomical Experiments Resulting in the Tri Bike

At about the same time the wheels were being tinkered with, the bicycle frames were also being worked on. It’s plainly obvious to the casual observer that bicycles were heavy and looked aerodynamically like holding the open end of a bucket against the wind. Since the study of wind resistance and aero bikes started taking shape the research in this field started to pay off with many cycling records being broke. 

Triathlon Bikes Raise the Bar on Bike Technology 

With the advent of races like Ironman, bikes became even more sophisticated. The Scott aero bar allowed for a more aerodynamic posture for the rider and reduced energy expenditure. The wheel technology and spoke count has been finessed to add very little to virtually no wind resistance. This naturally leads us to consider other aerodynamic considerations, such as helmets.

Managing Your Triathlon Nutrition Plan As Race Day Approaches

Having a customized triathlon diet throughout your training is essential to your performance. This is especially true when you get closer to the day of the race. It could mean the difference between a triumphant stand on the podium and a visit to the emergency room. For each individual triathlete, a nutrition plan

Triathlon Nutrition Plan

becomes personalized. What may work for one person may not work for another. But there are some general guidelines that will provide each with a starting point on their diet.

Electrolytes and Hydration in the Triathlete Diet

Two of the most important elements of any triathlon diet are maintaining a proper level of electrolytes and hydration. Participation in extreme sports such as the triathlon can make you burn through more of essential minerals and water than most non-triathletes can imagine. Most people think that electrolyte and hydration maintenance are only necessary during and directly after the event. This thinking can be disastrous.

Granted, these are the most important times to keep up with these parts of your diet, but that should not overshadow the importance of day-to-day maintenance. As an athlete, your metabolism is faster than that of the average person. In fact, it does not stop even in your down time.

Carbs and Protein in Your Tri Diet

Maintaining a proper balance of carbs and protein is also a huge consideration in any triathlon diet. Having a balance of the right forms of these nutrients is more important by far than how much of them you eat. Chances are, especially if you’re a seasoned veteran, if you’re hungry, it’s because your body needs more fuel.

On the average, the carb vs. protein ratio ranges from 3:1 to 4:1. Carbohydrates, especially the more complex ones, are what keep you in the race—protein simply does not supply energy on that scale and you could run the risk of fatigue by having a high ammonia level. Save the simple carbs for during the race, but by all means pack in the complex ones in the days leading up to the event.

Other considerations with carbs and protein include the quality of what you’re consuming. Pasta and potatoes are thought by many to be at the top of the list, but that thinking can actually be dangerous for some athletes. As far as pasta goes, the less the flour is processed the better. In either case, they are high glycemic foods, which can spell bad news for your bad cholesterol levels.

Seek Advice from The Swim Bike Run Company

Probably the best thing you can do for your triathlon diet is to seek advice from experts. Of course, your doctor should be on your speed dial. For more specific advice, the knowledgeable staff at www.swimbikerun.com can help you ratchet up the diet plan that you work out with your doctor.

Triathlon Transition Tips | Triathlon Supplies Checklist

If there is one golden rule when it comes to triathlon transition tips, it is to simplify everything! This is especially true in the T1 transition. The more steps in the process means the longer it will take. Your triathlon apparel can be

Typical Transition Area

especially problematic this way. Your triathlon wetsuit may keep you warm and buoyant while you’re swimming, but it can conversely cause you to overheat unless you take it off quickly after the swim. If you use a wetsuit during a wetsuit legal race, you need one that fits your body type perfectly, gives you flexibility and provides you with the right kind of protection..

In that spirit, extra apparel such as socks, shorts and shirts have little benefit versus what they cost you during transition time. Hydration is important, but you can tend to that when you are in the biking course or in the case of T2, on the running course. Your focus is to get to the next leg of the race as quickly as possible.

Know Where Your Tri Bike Is, Don’t Look for It 

The first part of your T1 transition is actually getting on the tri bike, and you have to know where it is beforehand. In fact, you have to know where everything is—time spent looking for stuff is time wasted. Your shoes and sunglasses also should be ready to go and exactly where you need them to be.

One great way to keep track of your biking shoes and sunglasses is to attach them to your bike. Using rubber bands to attach your sunglasses to the handlebars is a great way to save time. When you change into your running shoes in T2, make sure that your running shoes are on the same side as your rack so you don’t have to go around your bike to get to them.

Above All, Practice Your Transitions

These bits of advice are great, but to really shave the seconds off of your transitions, you need to rehearse them repeatedly. When you do this, always keep in mind that you are looking for ways to save time, and you will be able to eliminate habits and arrangements that waste your precious time.

Of course, with practice, everything simply becomes faster. You will fumble less with changing your triathlon shoes, donning and removing your helmet and all the other necessary steps in your transitions. Training in transitions is just as important as training in the courses themselves, and the payoff will be immense.

Use the this Triathlon Supplies Check List to ensure you have everything you need at each race:

Swim

• Anti Chafe (body glide, Tri Slide or similar–apply to neck, shins, forearms & other chafe prone areas, as well as to the exterior of wetsuit at the lower legs and arms for easier removal of wetsuit post swim)
• Anti-Fog Solution
• Ear Plugs
• Goggles
• Neoprene Cap
• Nose Clip
• Race Outfit (tri shorts/tank)
• Spare Goggles?
• Speed Swim Suit
• Swim cap
• Timing chip
• Towel
• Transition mat
• Wetsuit

Bike

• Bike

• Aero Water Bottle Straw
• Aero Water Bottle Elastic
• Bar-end Plugs?
• CO2 Accessories
• CO2 Cartridge
• Cycling Gloves
• Cycling Shirt
• Cycling Shoes
• Cycling Shorts
• Electrical Tape
• Floor Pump
• Headband
• Helmet
• Patch Kit
• Race Wheels
• Socks
• Spare Tire
• Spare Tube
• Sunglasses
• Tire Levers
• Trainer
• Valve Stem Extenders
• Water Bottles
• Wheel Stand
• Wrench Set/Tools
• Zip Ties
• Energy Gel
• H2O or Energy Drink of Choice

Run

• Elastic Laces
• Energy Gel
• Fuel Belt
• Hat or Visor
• Number Belt
• Orthotics
• Reflective Tape
• Running Shirt
• Running Shoes
• Running Shorts
• Socks
• Sunscreen
• Sunglasses
• Water or Gel Bottle to carry

Other

• Advil
• Antibacterial hand wipes
• Body Glide
• Bucket
• Camera
• Chain Lube
• Confirmation Letter/Email
• Contact Lenses
• Directions to Race
• Energy Bars
• Energy Drink
• Energy Gels
• Energy Pills
• Flip Flops/Sandals
• Garbage Bag
• Head Light/Flash Light
• Heart Rate Monitor
• Rx Glasses
• Post Race Clothing
• Rain Gear
• Singlet
• Special Needs Bag
• Sodium Pills
• Stapler
• Sports Bra
• Towel
• Tri-Shorts
• Toilet Paper
• Towel for Transition Area
• Transition Bag
• USAT Card
• Vaseline
• Wallet
• Warm Clothing
• Water
• Wrist Watch
• Sun Block
• A Great Attitude

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