Q. What is new this year with the uniforms?
A. Nothing! Well, there could be some logo changes but the design is staying the same! YIPPEE!
Q. Do I need to buy a new uniform this year?
A. Maybe? We would love for you to be up to date, so if you didn't purchase one last year, then this would be your chance to be in the current uniform. We ask at the minimum, that you have a current top. If you wear plain black shorts, then those are not in conflict. If you absolutely cannot purchase a race top, we will ask that you borrow from a team member or borrow from our lender tri top program. Though remember not all sizing will be available in that program.
Q. What should I know about this clothing?
New clothing options include: Running Shorts and a beanie style hat (tuke). Tri clothing is in two lines RS and RSE. The RSE tops and tri suits have the short sleeves and the RS are the tank style. There are no RSE Tri Shorts. If you order an RSE Tri Top and want matching tri shorts, purchase the RS Tri Shorts. There are two lines for bike clothing, the Evolution and the RS. The Evolution will be a bit looser fit then the RS. There are two jacket choices, an Evolution Windblock and a RS Thermal. The Windblock is a lighter weight jacket and the Thermal thicker, colder weather jacket.
Q. How do I know what size to get? FIT KIT is no longer available.
A. Sizing is always challenging. We will have sample items at Northwest Tri and Bike from March 3-11. Not all items in the store will be available to try on but they should help you determine sizing along with the size chart and details at the bottom of this page. Also there is no changes to sizing from 2017, so if you have items or know a team member with clothing, you can use that to help.
More help here: Sugoi Chamois, Fabrics and Fit Information
Q. What is the Fit Kit (sample clothing) schedule? FIT KIT is not longer available.
A. The Fit Kit (samples of the clothing) will be at Northwest Tri and Bike to try on. Fit Kit available March 3-11. Items missing in the Fit Kit- M/W Short Sleeve RS Team Jersey, W/M Long Sleeve Thermal Evolution Jersey, W Short Sleeve Evolution Jersey, M/W RS Thermal Jackets, M/W Evolution Windblock Jacket, W/M Short Sleeve Turbo Tee. Please use substitutions listed at bottom of email for the M RS Pro Short, W Evolution Short, W RS Pro Bib Short, M Evolution Bib Short and M Turbo Short.
Q. What are my shipping options?
A. You will have two options for shipping- either shipped to NWTB at no additional charge or ship to your home for a flat fee of $10. If you want the clothing shipped to your home, please select drop shipping from the shopping list with the clothing. If you have it shipped to NWTB, you will be responsible for pick up in a reasonable amount of time.
Q. Will there be another order?
A. We will do additional orders, but the clothing will take up to up to 6 weeks after that order closes to arrive. So if you have an early season race that you want a uniform for, order that in the first order and then if you would like to order some additional items, there will be a few other opportunities.
ORDER PROCESS BELOW!
1. Click on this link to go to the order site: https://www.sugoicustomorder.com/RaiseTheBar2018
2. You will see the store at this point, use the log on option on the right hand corner of the page before starting shopping. New users will need to click on New User to create your new User ID and Password. If you already have a username and password, click log in to put in your info.
3. Find the items you would like to purchase. Click either on the name of the item or the photo. Select gender, size and quantity and add to cart. If you would like to purchase more items then click continue shopping.
4.Make sure if you want the items shipped direct to your home that you select drop shipping from the clothing list. If you do not, the clothing will need to be picked up at NWTB when it arrives.
5. After the order deadline date has passed, you will no longer be able to access the order site. If you have not completed the checkout process for your order by this date, any items in your cart will be removed. The Order Deadline is displayed on the order homepage.
1. Size Chart
2. There will not be any RSE clothing to try on. We do have members that have RSE from last year, so if you have a question about sizing, reach out and I can help connect you. We also have members with jackets if you have questions about those.
3. RSE is pro-fit (more fitted), RS is semi-pro fit and Evolution is more of a relaxed fit. A pro-fit will be much tighter then a relaxed fit.
4. The Turbo short sleeves and singlets were approx 1 size larger and a relaxed jersey was 1-2 sizes larger then the tri tops (so you probably will order a size smaller then a tri top).
5. Men's RS Pro-Short- use the Men's RS Pro Bib shorts for sizing
6. Women's Evolution Short- use the Women's Evolution Bib shorts for sizing
7. Women's RS Pro Bib Short- use the Women's RS Pro Short for sizing
8. Men's Evolution Bib Short- use the Men's Evolution Short for sizing
9. Men's Turbo Short- use the men's 5" for sizing
We recently asked the RTB Team for any questions they thought might be of interest to a newer triathlete or questions they might have. Kathy Morrisson, RTB team manager, put together the answers. There are probably details missing or other ways to do things too. The beauty of this sport is that there is always something new to challenge not only our body but our mind. If you have any questions you would like to add, send an email to email@example.com.
Question: If nutrition is the 4th element of Triathlon then strength training has to be the 5th. To get faster you need to get stronger. Also, to prevent injury. With 6 days devoted to swim, bike, run when and where in the week is a good time to insert two strength training sessions?
Answer: This is a tough one, isn’t it? We have swimming, biking, running, work, families and other obligations and now we are supposed to add in strength too? Every triathlete should have an off season or a training period of lower volume. That is a good time to add in longer more developed strength training programs. Then while in season, when volume is higher, picking 4-8 exercises that can be done with body weight or limited equipment can be added to a workout and completed in 20 minutes, 2-3 times a week. Make sure you include the muscles you rely on in triathlon. The swim uses lats, chest, and shoulders. For the bike and run focus on strong quads, glutes, hamstrings, and calves. The core also needs to be strong to transfer power from the upper to the lower body and to keep good form for the duration of the race.
Question: Why isn't there a separate lane in the swim so that slow swimmers don't get run over by faster swimmers in a race?
Answer: If you are new to swimming or a slower swimmer, the beginning of the swim can be intimidating. Don't expect a specific area for slower or newer swimmers but there are some ideas to stay out of the fray at the beginning of the swim. Stay over to one side of the pack or at the back if you're not racing competitively. If there's a buoy turn involved, work out your route prior to the start and stay to the outside of that to avoid squishing.
Question: Can I change my clothes between events?
Answer: No and yes. In most races excluding 140.6 distance races, there is no where to change. So you cannot change BUT you can swim in a swim suit, toss shorts and a t-shirt on or bike/tri shorts and a bike jersey or some combination of clothing over whatever you swam in. If you plan on doing several triathlons, I would suggest purchasing tri shorts and a tri top or tri suit. You can swim, bike and run in it, so no reason to change.
Question: How can I find my area in transition when I need to switch between events – i.e., how do I find where my bike is on the rack when I come out of the swim?
Answer: There are several ways to do this and it depends on how the triathlon has set up the racks. If the triathlon has marked the racks with race numbers, then you can find your rack by knowing your race number. If there are no rack numbers you will need to find it another way. One option is to count the number of racks from T1 entry to your transition spot and T2 to your transition spot (T1 and T2 entry maybe different) and remember that your transition spot is. For example : T1- 4 rows on the right and T2 6 rows on the left. Another option is to use key things about the transition area, maybe there are trees in it or a medical tent, use those things as a guide to find your transition spot.
Question: How much space do I have for my stuff in transition? Should I bring a bucket that holds all my items?
Answer: Transition space is at a premium in a triathlon. I like to think of my area as being the size of a hand towel. It is a narrow area that I can put my helmet, bike shoes and running shoes on. I like to use a duffle or transition style bag for my gear when I come to a triathlon and I put the bag under the tire that my tri gear isn’t under. It is okay to bring a bucket to put your belongings in and to sit on to change shoes as well. If you do, try to come early and get on the end so you don’t end up sitting in the middle of the isle.
Question: I see there are coached swim workouts where I can get suggestions on my form and what to improve, is there something like this for the bike? Someone who can tell me on a ride if my form is good or if I need a bike adjustment?
Answer: In our area, the go to for bike adjustments and bike fits is Northwest Tri and Bike in Kent. They can help you set up your bike so that you are getting the most out of your position in a safe and comfortable way. If you have questions about your bike form or technique, RTB has a relationship with many coaches that you can contact for a consult that could watch your bike form and give you feedback. Or you can attend a group ride and ask an experienced riders for feedback.
Question: Open water is scary to me. How do I overcome that?
Answer: Welcome to being normal. The first thing is to become a confident pool swimmer (that doesn't mean a fast pool swimmer by the way). Become comfortable in the pool. Have a coach critique your form and make sure you are using the best technique you can. Rent or buy a wetsuit. Make sure that wetsuit is made for triathlon. Too often I see swimmers in wetsuits designed for other water sports and they come out of the water uncomfortable and discouraged. A wetsuits will help keep you on top of the water and is a confidence booster. Then find a safe place to swim in a lake. That might mean finding a training that is supported with lifeguards or that might mean a couple of experienced triathletes and a kayaker. Stay in the shallow area to start off. Try floating on your back and then on your stomach to get the feel of the wetsuit and its buoyancy. Try swimming back and forth in an area you can touch the ground. Once that feels "comfortable" go out in deeper water with support (kayak or lifeguards highly suggested). It may help at first to breath more then you might usually and counting your strokes will help you focus on your swimming, not the open water portion. (Count to 25 and then start again).
Question: What equipment do I need to do a triathlon?
Answer: A triathlon can be done with all you need to swim, bike and run. To swim, you need something to swim in (swimsuit or tri clothing) and goggles. To bike, you need a bike, a helmet, shoes and clothing. That clothing could be what you did the swim in (tri clothing) or shorts and a shirt thrown over your swimsuit. To run, you need running shoes and clothing. The running shoes could be the shoes you wore on the bike (unless you have bike specific shoes). If you have tri clothing, you do not need anything special for the run and if you tossed on shorts and a shirt for the bike, that will work on the run. The race usually supplies the swim cap and they should also have safety pins for your number. That being said, if you look at a triathlon magazine, walk into a triathlon store or talk to a triathlete that has been in the sport awhile, you will find out, the sky is the limit on gear. But you don't have to start with all of it.
Question: I cannot run very far, can I walk in a race?
Answer: YES! There are no rules against walking. Make sure if you plan to walk the run portion or much of the run portion, you practice walking the distance or near distance of the race. If you haven't practiced, it might be harder then you think. Also check to see if the race has any time limits. If it does have time limits, then you will need to make sure you can complete the triathlon including the walking the run in those requirements.
Phillip J. Kriss, D.C. of Kriss Chiropractic
This season’s events are rapidly approaching and according to what I see on Strava and other recording devices, training for the upcoming events is almost in full swing.
More people are showing up more for training events, staying longer and working harder. No longer are they on “maintenance plans” doing the same thing each week as a routine.
Which reminds me that there are no shortcuts to success.
It is hard work to build up to racing fitness and also hard to get back to racing fitness.
Seems to me those with the most success in both speed and distance are doing it incrementally and according to a plan.
So, here’s the thing....It’s uncomfortable! But it also does yield benefits, usually to the degree of uncomfortable!
I recently had the privilege of running a 5k race with a kid. She had the option of slacking the whole day or giving a go at a PR or at least a solid performance. She chose to go for it.
The mile by mile plan was laid out, and what I heard was “I don’t know if I can do that...”
Mile one, the complaining starts. Half way, feeling like roadkill. Mile 2, the last mile may as well have been a marathon. Doubt sets in. Half a mile to go with the end in sight, and she pours on the coals to run a new PR!
After a few steps, she was as if she had not ran at all and was basking in the glory of her achievement and all smiles over the thrill of victory!
I had to ask myself how does that flip happen from deep complaining and doubt to glory and smiling for pictures?
It all about the mindset combined with a willingness to hang in there and pay the necessary price. Even better if there is someone pushing you.
What is it you want to accomplish? What do you need to do to make it happen? What thoughts, ideas and mindsets do you need to work on that are your enemies? It may be something you need to do or not do. You probably already know! If you don’t know, find someone who does and do what they say.
And most importantly, it is not easy. It is discipline.
Success is achievement of pre-determined worthy goals.
By Holly Pennington, PT, DPT/Outpatient Physical Therapy
In approximately three minutes, you are going to know your middle gluteal muscle well enough to call it by its nickname, so let’s just start with that. Go ahead and call it your Glute Med (pronounced “meed”), and you will sound like you are as in the know as you are about to be.
Big brother Glute Max gets all the attention with his flash and size, but Little Miss Glute Med is the one to watch. Peeking out from under big bro, she fans out across the outer hip bone and plays a key role in single leg weight bearing. A hardworking multitasker, Miss Glute Med’s roles range from moving the hip away from the body to rotating it to stabilizing the pelvis.
Overpronating? Check your Glute Med. Patellofemoral syndrome? Your Glute Med is probably playing a role. Achilles tendon pain? Plantar fasciitis? Yep, chances are your middle sister muscle isn’t functioning as well as it could. When a patient reports pain in the foot, ankle or knee, a good physical therapist investigates “up the kinetic chain,” a fancy way of saying they look at the movement and strength of the trunk and hips. Regardless of the type of athlete or lower limb injury, it is rare to find a Glute Med muscle that doesn’t need attention.
When the Glute Med is weak on the weight bearing side, the knee on the same side collapses inward, and the foot and ankle below that knee often respond with increased pronation. On the opposite side – the non-weight bearing leg – the hip drops, causing a “Trendelenburg sign.” If the Glute Med is weak on both sides, the hips shift up and down like a teeter totter while walking and running, instead of staying level.
But there is more to the Glute Med’s dysfunctional ways than just weakness. Timing is an issue for her too. Countless studies have linked “delayed activation” of the Glute Med with various lower limb injuries, including anterior knee pain, patellofemoral pain syndrome and Achilles tendonitis. Depending on what the rest of the leg is doing, there is an optimal time for the Glute Med to flex her fibers and join the team to keep the pelvis in its place. This stubborn muscle needs to be more than just strong enough; she needs to work well with others too.
As you may have guessed, Little Miss Glute Med’s training requirements are a bit high maintenance as well. Glute machines at the gym won’t cut it. To properly train the Glute Med, especially for running, understanding of your specific issues is ideal. (Are both sides weak? Is your primary dysfunction one of weakness or timing? Are you able to find a “neutral” pelvis position on your own?) But, you can start giving her some much-needed attention with a few exercises that have been shown to be optimal for muscle strength and timing, based on EMG studies.
For recruiting the muscle fibers of the Glute Med, try these exercises:
For muscle activation/timing:
Now that you know your Glute Med well, you probably have an inkling about whether or not she is a problem for you. If you suspect your pesky knee pain or recurring Achilles problems may have something to do with this neglected, needy muscle, a physical therapist can create a customized Glute Med training program to help you train and race pain free.
Physical Therapists at Outpatient Physical Therapy offer free consults to RTB triathletes (no charge, no referral needed). Visit www.outpatientpt.com for clinic locations and contact info to schedule your free consult.
Raise the Bar
Race reports, upcoming events, news, and more, from RTB.