Triathlon

TheOldSpanky · Mon Oct 09, 2006 4:33 pm

runsuzie wrote: Just wanted to let you know I did the Sprint Triathlon on Sunday. It went really well and I was very happy with my efforts. The swim ended up being the easiest and the run the hardest...I was expecting the reverse since I am a more experienced runner. The run was tough going over the bridge and back! I am still pretty excited about it all today. It made the local paper so have been basking in my 5 seconds of fame.

Thanks Spanky and Lorich for the support! It was an awesome first time experience!!!

Sorry, I just saw this thread. Even though I'm late I still have to say:

Woo Hoo... CONGRATS! 8)

The run is always the hardest. That bike/run transition is KILLER!

More details!!!

runsuzie · Thu Oct 12, 2006 7:20 pm

Hey P.B. and Doc.....You guys could do a tri if you wanted....especially a sprint one. Like I mentioned before Spanky has lots of good tips for when you do decide to go for it!

P.B. I definately went the cheap route on my stuff....but I can see where you could really deck your bike out. I was actaully going to borrow one, but fell into a great deal on a used road bike from a gym friend. It just happen to work. Doc....they also have what they call the fat tire catagory and you can use your mountain bike for that. Most were the skinny tire road bikes, but I did see quite a few mountain bikes. Compared to most of the others....I was pretty skimpy on my gear and bike accessories. I don't even own a pair of clip-on shoes!!!! My friends thought it was funny that I beat some "serious looking athletes" with my plain ol stuff.
I think if I ever really get into triathlons, I would put more into the bike. But right now I barely had time to train for the sprint. It is addicting and I loved every minute of it all!

I see P.B. is going for the Marathon.....how exciting! Looks like you are getting some great trining runs in and good advice from the runners thread.
Doc....you are doing wonderful things too! Good luck in the 5k...I bet you will amaze yourself!

lorichka6 · Sat Nov 18, 2006 10:26 pm

Hi Suzie - I haven't checked this thread in ages but thought of it today... congrats on the race! I'm glad you enjoyed it :)

Is IM Florida in your future...?

runsuzie · Sun Nov 19, 2006 11:47 pm

Hi lorichka Great to hear from you.....You ask if the ironman is in my future? All my friends are asking the same question. As you know, a full ironman is just a whole other animal. One of my training buddies just completed the Panama City ironman...It took her about 16 hours. I was very proud of her. I would really have to have alot of support and MORE TIME if I ever wanted to train for something like that! I am planning to do a tri in March called "Escape from Florida" This one is an olympic distance. Also if I can get in "St. Anthony's" in Tampa for April. I need to start thinking about some upgrades for the bike.

Have you been training for anything recently?

lorichka6 · Mon Nov 20, 2006 12:12 am

runsuzie wrote: As you know, a full ironman is just a whole other animal

it certainly is! and holds 0 interest for me. I think I would be so sick and tired of swimming, biking, and running after training for an IM that I would ruin any chance of just purely enjoying any of the disciplines.

I'm in Upstate NY so no major events for me. I PRd in the 10k last weekend on practically no running though - so that was fun! I guess the elliptical and those spinning classes are keeping me in shape :) I'll probably do a Turkey Trot on Thursday and then no racing plans until St. Patrick's Day.

Hopefully we'll actually get some snow this year though - I'd like to work on my x-country skiing this winter.

What upgrades are you thinking of for the bike?

runsuzie · Tue Nov 28, 2006 5:21 pm

cyclechic · Sun Dec 03, 2006 5:23 am

Just found this thread! AWESOME! Loved all the great hints especially the swimming ones - being in the water with hundreds of flailing arms and legs was very disconcerting to me.

Congrats on your great first experience runsuzie!

I am a triathlete wannabe and am starting to get ready for one next summer - to celebrate being fit and 50!

There was some great suggestions on this site. I have visited Beginnertriathlete.com too, and am a regular on teamestrogen.com (a cycling site solely for women (sorry guys :( Ladies if you have ANY cycling related questions there are a lot of knowledgeable gals there who are super about answering them.

I just ordered a couple of books one by Eric Harr (or Hann?) am anxiously awaiting their arrival.

The follosing LOTS of info on where I am at - read if you want:

My strengths are swimming and cycling (not the fastest in the world but I get er done) I am just now trying to learn to run. I am NOT a runner - I ran my first mile when I was 45 years old! Because of the weather here (currently -10 F w/ a -30F windchill) I run on the treadmill or the indoor track. I started at a slow pace (5.5-5.8 mph) for 22 min and have increased 10% or about 2 min per week. I am currently at 26 min but will be upping it to 28 this week. I do this after 1/2 hour on the elliptical just because I want to work my muscles slowly into the impact. I probably could do the full hour running now if I really had too but am really worried about too much impact too fast. (swimming and cycling are totally non impact so I don't have much experience in that regard. )

I just started cycling seriously a year ago. I own an entry level :) roadbike (Specialized Sequoia) which is excellent for supported touring and modified to fit me like a glove, so I don't plan to invest in another bike any time soon. I do use clipless pedals and shoes. I spin at an average of 80 - 85 rpm's unless I am trying to keep up w/ the "big girls/boys" in a pace line then it is probably 90-95 (which I know aren't allowed in tri's)
I am a "cycling tourist" and have never raced so this should be interesting. Distance isn't a problem - I have a century under my belt. Speed can be. I do, however, know how to spin up hills and take off at the top (as long as the hill isn't a mile long at a 10% grade like some around here :( THEN I can be a hill slug w/ the best of them :) I think however that SB is really going to help in this regard, currently I have 17 less lbs to pull up that hill next summer and hopefully by then will have 30 less lbs! (I have modified my GW since deciding to do a tri)

I am keeping my cycling up over the winter by taking a spinning class 1 per week and doing a Chris Carmicheal time trial training DVD 1 per week

I am currently just laying a swimming base. I swam regularily last winter but quit in May (cycling season started full force) Again I don't set any speed records but can do 500 in 10 min and not break a sweat. I try to swim 2x per week for a total of 1:45. I usually do a mix up of things (warmups, drills, sprints etc) for a total of about 2100 yds in an hour.

I realize training for a tri in earnest won't start for awhile seeing as June is a ways away and that would be my earliest chance to enter one.

I don't know whether to look forward to or dread the day I start doing "bricks" :D I think, however, doing the elliptical then jumping right over to the treadmill gives a little, tiny, unpainful, mini version of what they are going to feel like.

But any suggestions of what I should be doing now would be much appreciated AND I know I will have many more questions/concerns/ and need for reassurance as race time approaches :)

(at least at 50 I should qualify for a different bracket :)

BTW I only know 4 women from here who have ever done a Tri of any kind and they only have done 1 - so no local expertise to draw on :(

For those of you who made it through all this reading - Thank you :lol:

cyclechic · Sun Dec 03, 2006 6:16 am

runsuzie wrote: P.B. I definately went the cheap route on my stuff....but I can see where you could really deck your bike out.

I don't even own a pair of clip-on shoes!!!!
I think if I ever really get into triathlons, I would put more into the bike.

Runsuzie
First off what bike are you riding? I LOVE bikes of all kinds and would love to know.

As I said in the previous post I ride a Specialized Sequoia - an entry level road bike I have set up for touring (the handlebar to seat angle is set at a comfort level - even across - not a racing level - handlebars lower than seat) and the tires are just slightly wider and heavier than racing slicks (WAY less flats!) Just to clarify - the tours I do are about 450 miles in a week with days ranging from 45 -100 miles.

Now all I need to do is convert that into going fast for 20 K after swimming and before running :D

FWIW A few suggestions (ranked in my opinion of order of importance) if you haven't already done so are:

number 1: get your bike professionaly fitted. As you start putting more training miles on it will save your knees, back, arms, wrists, butt, etc, etc etc. as well as increase your efficiency. I ended up simply changing out my stem for $30 and the difference was amazing all the way around

number 2: Clipless pedals and shoes. I went clipless last summer simply because of the way my feet pronated (left leg was always falling asleep after 12miles - clipping in helped keep my feet straight and even) and I LOVE them. You can get so much more power on the pedal stroke and they REALLY help on hills especially when standing up to top them off.

Number 3: a cadence monitor (Which I haven't done yet BTW I can just go by feel after training w/ the Chris Carmichael DVD - the music sets the cadence and eventually you internalize it but I still want to upgrade to one just to see the numbers and hold steady)

Number 4: Just because I know I am going to want some too :) aero bars. I can ride in the drops for a long time if I have to (we are ALWAYS fighting the wind here) but aeros would be soooo much easier

Number 5: Heart rate monitor - all the serious cycling racers around here use one, right now it is just a dream for me because of the cost but some day . . .

runsuzie · Mon Dec 04, 2006 3:56 pm

Welcome cyclechic,
Looks like you are already doing all the right things to get ready for your first tri. I had not swam in 20 years so that was my big adjustment....now I try to swim 3000 yds 3x a week.

My first tri experience was great! And I got alot of good advice here.
I am still training....not as hard but staying in shape during our running season where I live. I plan to do more tri's in the spring when they start back here.
Quote: First off what bike are you riding? I LOVE bikes of all kinds and would love to know
I have a 2006 Specilized Allez....I bought it used from someone at my gym. She only used it a couple of times and decided she didn't like the road biking. It was cheap and seems to fit me. I do need to adjust it some more and get the aerodynamic handle bars, and chage out the pedels for clip-on.
Keep me posted on your training!

lorichka6 · Mon Dec 04, 2006 6:54 pm

Runsuzie and cyclechic - you two are going to be/were SOOO much more prepared for your first tri than me! My gosh, 9000 yds a week, a century... :)

One thing about aerobars though - everyone is different, but the positioning on a road bike and tri bike can be different enough for some people that you'll never really feel stable on a road set up with aerobars. The only time aerobars are useful is at >18mph or so and if you aren't comfy (ie feel balanced and safe at high speeds) down in your aerobars, then they've just turned into extra weight. I just own a road bike (a good one) and ride in my drops. I've never actually riden a tri bike so who knows if I'd feel safe in aerobars even if I were set up for them though. But, 2 other women in my tri club had the same experience and when they got tri bikes (which they could afford!) they were fine in their aerobars.

cyclechic · Mon Dec 04, 2006 7:17 pm

runsuzie wrote:
I have a 2006 Specilized Allez....I bought it used from someone at my gym. She only used it a couple of times and decided she didn't like the road biking. It was cheap and seems to fit me.!

I am drooling and to have found a used one WOW! You definately are one of the few lucky ones, they are over $1200 bikes. a friend of mine just bought a new one this summer. Very sweet - they are really good bikes for the price.

Another friend of mine rides a Roubaix, no matter what, she is always faster than me.

I am stuck w/ the Sequoia til I win the lottery or I find my oil baron :) Not complaining it fits and serves me well.

will keep in touch

cyclechic · Mon Dec 04, 2006 10:07 pm

lorichka6 wrote: Runsuzie and cyclechic - you two are going to be/were SOOO much more prepared for your first tri than me! My gosh, 9000 yds a week, a century... :)

One thing about aerobars though - everyone is different, but the positioning on a road bike and tri bike can be different enough for some people that you'll never really feel stable on a road set up with aerobars. The only time aerobars are useful is at >18mph or so and if you aren't comfy (ie feel balanced and safe at high speeds) down in your aerobars, then they've just turned into extra weight. I just own a road bike (a good one) and ride in my drops. I've never actually riden a tri bike so who knows if I'd feel safe in aerobars even if I were set up for them though. But, 2 other women in my tri club had the same experience and when they got tri bikes (which they could afford!) they were fine in their aerobars.

Thanks for the info! that is really good to know. Like I said no one around here has done more than 1 tri so experience is pretty limited and they were all runners - not cyclists or swimmers

My next bike was going to be a self supported touring steel frame but who knows after next summer . . . .? ? ? ?

there is a 5k Christmas fun run here this weekend and it is supposed to be "no runner left behind" so I think I will try it. temps are supposed to be in the high 20's so shouldn't be too bad

cyclechic · Mon Dec 04, 2006 10:26 pm

Oh a few more things

lorichka6

do you ride a triple or double chain ring? Mine of course is a triple and I think the allez's all have triples. If you rode one w/ a triple what gearing were you usually in and what was your approximate cadence. (I realize all courses are different so it is going to vary somewhat) Or did you just try to maintain a speed. AND how fast did you push yourself knowing the run was coming up.

Speed can vary so much here because of the wind. One day it might be a 25 MPH headwind and the next 5mph (last night the wind was 37mph) the windiest I have ridden in was 41MPH w/ 50 MPH gusts. tailwinds were great! Went down a small hill at 42 mph! THEN we hit the crosswind, we had to walk down in the ditch because it kept blowing us into the lane of traffic. (we hadn't planned on being out in it, the weather was great when we left and we thought the front would hold off til we got back, WRONG - we only had about 10 miles in it - we didn't walk it all BTW :)

the only racers around here are the hammerhead guys and that is like comparing apples to oranges. One gal who used to live here and competes in Ironmans would ride with them and get dropped from the get go. A totally different riding style.

Runsuzie

How long does it take you to get 3000 yds done? I was up to 23-2500 in an hour last spring if I didn't do a lot of legs only. 3000 is a lot ! when do you fit everything else in :lol:

The HS swim coach from here just dropped off a full year of workouts so I can get variety Yahoo! (she coached us as adult's for 5 years - we improved so much under her instruction - first year 1700 yds in an hour wearing long fins and snorkels, last year 2500 yds in an hour - no fins or snorkels) AND we were all over 45 years old !

Have a good training day!

lorichka6 · Tue Dec 05, 2006 1:32 am

cyclechic wrote: Oh a few more things

lorichka6

do you ride a triple or double chain ring? Mine of course is a triple and I think the allez's all have triples. If you rode one w/ a triple what gearing were you usually in and what was your approximate cadence. (I realize all courses are different so it is going to vary somewhat) Or did you just try to maintain a speed. AND how fast did you push yourself knowing the run was coming up.

the only racers around here are the hammerhead guys and that is like comparing apples to oranges. One gal who used to live here and competes in Ironmans would ride with them and get dropped from the get go. A totally different riding style.

Have a good training day!

I have a double, 39/53 and 12/23 in the back. I tend to be a masher and ride 53/19 most of the time on flats and decrease to 53/21 for false flats, I'll use my 39 for "hills". I would say my cadence is 70-80 usually. But you gotta go with what feels good for you. I am usually among the top 10% or so of age group bike splits for women despite the fact that every triathlete I know tells me I need to spin more :) I also run the same times off the bike as I do fresh, so I don't think my biking style is hurting my run times much (but I only run 8 - 8.5 min miles). I have friends who ride at a cadence of 100 though and we ride the same pace, so clearly everyone is different. My observations are that former swimmers (like me) tend to ride with a lower cadence/higher resistance and former runners tend to ride with a higher cadence/lower resistance.

If you look in the scientific literature for studies on the topic you can basically find any answer you want :) I've pasted on abstract below and this link also has some nice summaries

http://www.pezcyclingnews.com/?pg=fullstory&id=4011

The acute effects of prior cycling cadence on running performance and kinematics.

APPLIED SCIENCES
Medicine & Science in Sports & Exercise. 34(9):1518-1522, September 2002.
GOTTSCHALL, JINGER S.; PALMER, BRADLEY M.

Purpose: To determine if cycling cadence affects subsequent running speed through changes in stride frequency.

Methods: Thirteen male triathletes completed three sessions of testing on separate days. During the first session (control condition), the participants completed a 30-min cycling bout of high intensity at their preferred cadence, immediately followed by a 3200-m run at race effort. During the second and third sessions (fast condition and slow condition), the participants repeated the protocol but with a cycling cadence 20% faster or 20% slower than the control condition.

Results: After cycling at a fast cadence, the 3200-m run time averaged nearly a min faster than after cycling at a slow cadence. Running stride frequency after cycling at a fast cadence was significantly greater than after cycling at a normal or slow cadence. Stride length did not differ between conditions. Joint kinematics at foot strike, mid-stance, toe-off, and mid-swing were not different between conditions.

Conclusion: Increased cycling cadence immediately before running increased stride frequency and, as a result, increased speed.

runsuzie · Tue Dec 05, 2006 3:14 pm

Quote: How long does it take you to get 3000 yds done? I was up to 23-2500 in an hour last spring if I didn't do a lot of legs only. 3000 is a lot ! when do you fit everything else in

Cyclechic....I joined a Masters swim team so I could practice with them. Our workouts vary from approx.3000-3200...including 600 warm-up and 100 cooldown. It takes us about an hour and 15 minutes to get it finished.
The girls I swim with compete in swim meets and are very competitive. I am just happy to bring up the rear. I am more interested in competing in running and tri's right now, but when I get older and decrepid, swimming will be the way to go. It's really good for me....just harder to fit in my schedule than the running and riding!!

I get up at 5:00 every morning to get in most of my workouts before my family wakes up and before work. I do go in to work later on the days I swim. training does take lots of my time.....but I really love it!! 99.9% of the time I am doing it because I want to . My DH squawks sometimes, but I have him doing some fun runs with me now. He works out, but does it just to keep it shape....not because he loves it like me. Sometimes it's hard for him to understand why I love it so much.

Quote: Conclusion: Increased cycling cadence immediately before running increased stride frequency and, as a result, increased speed.

lorichka6.....you always have amazing information! I really need to work on the bike to run transition. in a 5k run I average 7:15....there is no way right now I could maintain that after I get off a long bike ride to the run....especially running up a bridge!!!! I plan to get better though.

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