The Minor Updates to Your Gear That Can Make Huge Improvements in Your Training

Over the years, as an endurance athlete and coach, something that always surprises me is how little attention people pay to the small things that can truly improve their performance and make their training a lot easier. Here’s my list of the little things that can make a big difference!floor pump

Tire Pressure

Typically a road bike “clincher” tire range is from 95psi to 105psi. You should pump your tires every time before a ride, so having a good floor pump at home or in your car is key. Riding with low tire pressure can affect your ride in more ways that you can imagine: it can cause you to crash since the handling and turn of your bike is not efficient, it will increase the chance of you getting a flat tire, and will make you ride slower and harder – wasting a ton of energy.


Running Shoe “Life”

Running in old or worn-out shoes is one of the most common causes of running injuries. How long can running shoes last? It varies from runner to runner, but usually between 300 to 400 miles. Don’t wait until your running shoes are old and beat up -- sooner is always better than too late!


Cycling Shorts “Quality”:

If you’ve been riding for quite some time, you know how important it is to have good cycling shorts. It can be a game changer. Spend a little extra in this department and your ride will be a lot more enjoyable. Padding is the number one factor in good cycling shorts.


Bike Cleats: Bike cleats are a very important piece of equipment but receive very little attention. Periodically you should check the bottom of your cycling shoes and check the cleats. You’ll know when is time for a new pair because they will be worn down to the sole. Updating your cleats is a very affordable and easy thing to do, and it’ll make a big difference!


Sunglasses: Sunglasses are another essential item in a triathlete’s life. The lens can be darker, lighter, polarized, prescription, or clear... always make sure you are wearing a good pair during a workout, your eyes will thank you for it!


Running and Cycling Socks: How many times have you finished a long run or a hard bike ride with a bad blister (I’m sure it has happened at least once!)? Choosing high-quality socks is going to make a big difference. Every athlete has a different preference (thicker, lighter, thinner, breathable, warmer) but once you find the one type/brand that works for you, make sure to stick with it.

If you take these small details into consideration when training, you’ll be sure to see big improvements in your comfort and overall performance.

Do you have anything to add to this list? Let me know in the comments section – I’d love to hear from you!

Born and raised in Brazil, Felipe Loureiro is a Mio Brand Champion and Triathlon Coach based in San Diego. Check out his website to learn about his Team and multisport coaching clinic, Breakaway Training. You can also follow Felipe on on Twitter and Instagram
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