Revolutionizing Performance: The Role of Technology in Triathlon

My career as a competitive runner ended prematurely due to injuries but my drive for improving performance persisted, both athletically and in my professional career. After several years of dabbling in the sport, I discovered a genuine passion for triathlons, in part because of the vibrant community of like-minded people pursuing excellence and continuous improvement. But I'm also intrigued by the pursuit of personal growth and improvement, and I find it especially fascinating how technology plays an integral role in this today.

With all sports, it's interesting to witness the progression in performances as it relates to technology advancements, and how they allow humans to push the limits on competition. In my competitive running days, I occasionally used a heart rate monitor in training, but that was about it. In my first sprint triathlon years ago, the only real technology I had was a bike computer driven by a spoke magnet and the circumference of my wheel.

In comparison to triathletes as recently as a decade ago, today's athletes have so many legal ways (without delving into the illegal and immoral) of optimizing performance. Today's professional triathletes simply must invest a lot in order to not be disadvantaged, but that's a whole other post.

I recently completed my first Ironman Triathlon , a journey that left me not only with the satisfaction of accomplishment but also with a profound appreciation for the role of technology in shaping my performance. Undoubtedly, competing in an Ironman still requires a lot of hard work and dedication, and believe me, I did a significant amount of training, but the feedback and guidance I got during that training and during my race were critical to my performance. I am by no means a professional, and I also can't afford to invest in every tool and advancement available. But as a somewhat competitive age-grouper, I'd like to provide insight into some of the products I use to help guide my training and gain even more enjoyment out of my sport. So here goes…

Overall Metrics and Recovery

To start, I've been a big fan of Garmin devices for a while. Presently, my tech arsenal includes a Fenix 6X wristwatch, an Edge 520 Plus bike computer, a heart rate monitor, and a Varia Radar as a safety device on my bike (which by the way, next to a good bike helmet, is the most important bicycle safety device you can invest in. If you don't have one, get one!).? In every activity I do--whether it's swimming, biking, running, strength training, or sleeping--I have some kind of Garmin tracking device recording and providing metrics.

Next, I wholeheartedly believe recovery is vital to growth. And I've learned the hard way that overtraining is usually more detrimental than undertraining. About a year ago, I got an Oura Ring, and now my morning routine begins by checking my metrics as I brew my first cup of coffee. The Oura app provides information radiators for Sleep Score, Readiness Score, HRV, body temperature, and resting heart rate that influences my daily workout schedule and intensity. This device has definitely helped me focus on improving sleep by changing habits in order to better recover.

Swimming Tech

I always say that I've never been mistaken for a real swimmer, but over the years I've improved my efficiency and with that, become quicker in the water. I still use a buoy, paddles, and flippers, but one tool I really love is my Form goggles I started using about 18 months ago. This device displays data on the inside of one lens, providing real-time and post-workout feedback on things like time, distance, stroke rate, heart rate (with a connected HR monitor), and other metrics. Plus you can load intricate workouts to your device so you don't have to keep track of where you are. One of my greatest struggles in the pool has always been keeping track of my laps, and Form does that for you! Plus, they continue adding new features all the time to enhance their product.

On top of that, I use my Garmin Fenix 6X to track my swim workouts. Not only does it give me workout details, but it pairs especially well with my Form goggles when I'm swimming in open water.

Running Tech

Running has always been my love and I have used a heart rate monitor for many years as a guide and plan for workouts. My Garmin Fenix 6X and HR monitor are my main tools here. But even though it's not an electronic device, the single-most technological advancement in the running industry has been the introduction of carbon-plated running shoes. I personally run in Nike Alphafly 2 running shoes and feel that I gain a 10-15 second per mile advantage just by putting those bad boys on. I call them "cheater" shoes because it makes you feel like you have that much more of an advantage. Just slipping them on makes you feel faster! As the last event in a triathlon, you still need to have physical endurance, but fast shoes help a lot!

Biking Tech

Biking has by far made the most advancements in technology than any other sport I know. First of all, I use a Garmin Edge 540 Plus for GPS tracking, but it also serves as a central display for all my other connected devices. For me, this includes an HR monitor, a Varia Rear Light Radar for safety, Shimano DI2 electronic shifters, and Stages Cycling Power Meters. Not to get too much into the importance of nutrition for long-distance tris, but I also use my Garmin Edge to set alerts to tell me when to take fluids and gels. In my Ironman, I religiously consumed 1 gel packet every 20 minutes on the bike and kept on track with my friendly Garmin reminder.

One specific note on utilizing a power meter: I significantly rely on power numbers to guide my training and monitor performance. This advancement alone is the single most important training tool in my toolbox for biking. My workouts are structured around power zones and my races are planned with power ranges in mind. Having a reliable power meter provides such predictable results.

Another amazing tool I use is considered a game…and that is the Zwift platform and virtual community. I used to bike indoors during cold winter months on a resistance trainer, trying to pass the boredom with anything I could. But with the advent of Zwift, paired with my Wahoo Kickr Smart Trainer, I have an indoor training experience that in many ways is more effective than riding outdoors. I upload structured workouts (based on power zones) to the platform while joining an online community of thousands of other athletes in a number of different virtual worlds. I still love riding outdoors and climbing mountains around me, but almost all of my structured rides are now done indoors, in a way that feels pretty darn close to riding outside. Plus, I often participate in group rides with my training buddies while we each ride in our own homes.

Coaching and Community

There is still a huge human element to all this and the most important piece of the puzzle is a good coach. I have my brother-in-law Doug to thank for this, whose years of triathlon experience--and so many of those without much technology--have been critical to my "success."? We use the TrainingPeaks platform, where he uploads my training plans and can view my results uploaded from all my devices, plus my notes, to evaluate where I am. It was with Doug that I used my collective training data to come up with a great performance plan for my most recent Ironman. Training Peaks collects data from all your devices and provides detailed analytics that is not only reflective but also predictive, which is way cool!

I also use Garmin Connect to collect all my workouts, but spend more time on Strava because it is a social media platform for other athletes where encouragement and community are built. I share all of my workouts publicly on Strava as a way to connect with other athletes and I love engaging with others through the community.

There is so much more innovation for triathletes, such as aero sensors, wind tunnels, fast wetsuits for swimming, better aero bikes, research for lighter and faster equipment, and on and on and on... As we navigate the digital age, the role of technology specifically in triathlons has become more pivotal than ever. The integration of these tools isn't just about improving performance; it's about creating more engaging and enjoyable experiences for all competitors. Embrace the power of technology, leverage these enhancements where you can, and elevate your triathlon journey to new heights. I know I have, and I know technology won't change my mentality, but it will make me smarter, more informed, and hopefully faster. The future of technology in our sport will continue to evolve, but it will be digital, data-driven, and undeniably exciting!

If you enjoyed this article, please comment below. Also, include your favorite technology innovation in sports!