Triathlon

runsuzie · Fri Aug 04, 2006 2:57 pm

I am working towards my first triathlon Oct. 1 (just a sprint one) and wondering if there is anyone out there that does them and would like to give me some words of wisdom.
I started sb Nov. 05 mainly to get back into running shape and get my times down. I am doing pretty good. I "mostly"eat great and get lots of exercise. I just incorporated swimming in a month ago....I swam in high school many years ago, but the swimming is still pretty tough on me. I am getting in 2x a week 2500-2800 yds. I run about 25-30 miles a week and do spinning 2x a week (50 min. class) This week I am trying to incorporate the road biking. I don't have a decent bike, but figure I will just get by with the first race and see how I like it before i invest in something good. I am also having a hard time finding the time to get in the proper training....the usual husband, kids, job. Anyway...would love to find someone out there that wants to give me some tips!!!!

runsuzie · Sun Aug 06, 2006 9:34 pm

Does not look like anyone out there has any tips for a triathalon....how about any tips on the cycling....just started working the road biking into my training. Thanks!

lorka150 · Mon Aug 07, 2006 12:02 am

hi runsuzie! good for you and good luck! i was starting to train for a triathlon then had to stop, but i found this site useful and still had it bookmarked: http://www.beginnertriathlete.com/discussion/training/trainingplans-list.asp?h=1. hope that helps!

runsuzie · Mon Aug 07, 2006 4:33 pm

Thanks for the site Lorka...looks like I can get some good information from it. i was hoping someone around here knew some stuff. Like tips on transitioning, what to wear.... I am sure i can get that from other sites, but it would be nice to chat back and forth with someone who has actual experience. i do have a friend that is doing the triathlon for the first time as well. We have both been trying to gather info and share it with each other. Thanks agin for the reply.

lorka150 · Mon Aug 07, 2006 5:25 pm

try the forums on runnersworld.com, too. they are a great source and there is a triathlon thread.

runsuzie · Tue Aug 08, 2006 4:37 pm

Thanks agin Lorka....i found the thread. They even had one for beginners.
I am still hoping to find one around here since I am in the habit of checking here. I love reading the runners thread.

TheOldSpanky · Tue Aug 15, 2006 1:24 pm

Hi!

CONGARTS on your journey to Tris!

I started SB back on 5/3/04, at 240, started running shortly after, did my 1st road race in 9/04, then turned to Tris, my first of which was 6/05.

I have to say that you have already found the best resource there is: BeginerTriathele.com! Go there and read EVERYTHING! Post questions and you will get a tremendous amount of support!

Some suggestions:

1) Swimming: Look into Total Immersion -- Great book / DVD and, since you have a swimming background, it will get you back to gliding through the water in no time! (And remember, you don’t win a Tri in the water, but you can lose it there—not that either of us are going to win, I’m sure, but the message is about pace/effort.) Another tip: Position yourself to the back and side of all the other swimmers. It’s a lot less hectic when you’re not in the mix.

2) Cycling: Build your base. Ride, ride, ride! What type of bike do you have: If it’s a mountain bike, get slick tires = much less rolling resistance! Get your bike tuned up! Even an old bike rides better when tined. ;) Another tip: Go easy on the climbs. The trick is to keep your Heart Rate low so you don’t have to recover at the top. If you are huffin’ and puffin’ at the top, you can’t switch into a higher gear and take off. The trick is to keep your HR low, recover quickly at the top, then get going fast again! Stay in a gear you can spin the pedals around at 90 – 100 RM. If you are pedaling hard/slow, you are in too hard a gear and will use too much energy.

3) Running: Unless you are a really good runner already, forget the speed work and work on your base! Of course, make sure to follow the 10% rule and work rest das/weeks in—This is so important and often overlooked! You can’t get stronger if you don’t let yourself recover! Again, go easy on the climbs—you want to work at the same effort on the climbs as you do on the flats, not harder. The best way to do this is to shorten your stride. Take short, choppy steps to keep your HR down and get over the top. Try it!

4) And, most importantly, race your own race. Don’t worry about what others are doing. Get out there. Learn from the experience, And have fun!!!

Best of luck,
Rob

runsuzie · Tue Aug 15, 2006 4:02 pm

Rob, thanks so much for the valuable tips! Congrats on your first tri!!!!

The cycling tips will be very useful!
I just purchased a used 2005 Allez bike.....It fit my size, was comfortable and very cheap. I had my heart set on a trek....maybe one day. For now this bike is great...I can not believe what a difference a decent bike makes! I am still very intimidated by the skinnier slick tires!!!

Running is my strongest, but I am slowly improving on the swimming. The swim coach said I will beat "most" out of the water, but they will quickly blow by me on the bike. I am only training in a pool and am worried about "freking out" swimming in the river! sShe told me the same thing you did about trying to stay outside the pack so I don't get kicked to death. I am still learning how to jugle all this training...some days I do wear myself out! Anyway, I want to have fun and not get too carried away with times. You meet some pretty amazing people along the way and that makes it even more rewarding! Thanks again for you great tips and good luck with your next event!

lorichka6 · Fri Aug 18, 2006 12:55 am

Great site: trinewbies.com -

http://www.trinewbies.com/phorum2/category-view.asp

Do you have any specific questions or did you just want general advice? I've been doing tris for about 4 years and have done sprints - 1/2 IM. I'd love to answer questions, but I'm not really sure what kind of general advice to give besides that there is little to no chance you'll do just one - they are so fun!

Actually, no that isn't true - here is the one thing I wish someone told me - don't go out and buy a NEW entry level bike (which it sounds like you didn't do anyway) for $500-1000. The quality jump between 1000-1500 is pretty big and after a few seasons you'll decide if you like riding/tris enough to fork over the $.

Ok, so maybe I do have some general advice... :) Try to find a masters team, bike club, running club, tri club etc to train with - especially biking if you are new to it. You have a swimming background (I did too) so you are fine there and running isn't all that much more complicated than putting one foot in front of the other. However biking... there is a A LOT to learn - and finding cyclists to help you will be a huge benefit to getting "decent" pretty fast. It will also take some time to learn your best riding style. Most people say that THE only way to ride is with a high cadence (90-100) - I just can't do it. I ride 70-85 usually and constantly have people tell me I need to spin more and stand up (on the hills) less... for rides upto 56 miles I've been ok and usually have one of the top bike splits for women and have no problem running my usual times per mile. Anyway, point of that was to say don't be afraid to try a bigger gear and see if it works for you.

Bricks - that is the name for a bike/run workout - just like the real race. I'd get used to doing these at least once per week. The run can be really short (1-2 miles) but you need to learn how your legs will feel when you ask them to switch from biking to running and know that no matter how BAD it hurts you can keep running :)

Keep us updated on your progress!

runsuzie · Fri Aug 18, 2006 5:04 pm

Thanks for the great advice lorichka! You gave me some points to think about. I have started doing the "bricks" as you called it. The first one I rode 17 mile @18 mph...and almost fell on my face when I started running. Could not feel my legs for the first mile!!! I ran 3 1/2 miles (the distance for the tri I am doing). The next time I did this i thought about having to run right after and tried to get my legs settled before I got off the bike...A little better, but I was exhaused after the run. I plan to do this every Sat. until the race oct. 1st. (if I don't die first!!!)
I am still very intimidated by my "new" used bike. I know I just need to get in some miles so i can get comfotable on it, but i freak whenever i see sand in the road. Please tell me about the transitions..things you have found helpful.
I believe what you said about them being fun....I really love all the workouts involved and how I feel. It is just so hard to find time to get in the training.....but I love it all! Thanks agin for the advice. I will be bugging you along the way.

lorichka6 · Fri Aug 18, 2006 6:24 pm

My thoughts on transitions...

wetsuits - unless you are in Maine and especially if you are a decent swimmer, don't bother - takes more time to get off than it will get you in the water. they are also hard to run in from the water to T1.

You might be dizzy when you get out of the water and I find having a bucket to sit on to put on bike shoes etc is easier than watching the ground swirl under my feet balancing on one leg :)

Lay out everything in "usuable" form - ie bike shoes (do you have them?) un-velcroed, socks ready to be put on, running shoes tied/untied (however you need them), helmet placed ready to be put on resting on your handlebars, racebelt in an easy to grab place. The single most important thing for T1 - have your bike in an EASY gear. I can't tell you how many people finish up their last pre-race ride in some huge gear and then hop on their bike race day and can't move :) Oh, and zero out your bike computer if you have one. Also, ride the course before the race if you can - many newbies have chain drop problems on the course when hills come out of nowhere.

T2 isn't as complicated :) Just put on your running shoes and go!

I think the Triathlete's Training bible is a good library (or sit in Barnes and Nobles and read) type book. Training wise it is geared to accomplished athletes, but there is some good stuff about race-day checklist, what to do 1-2 days out type stuff in there - I'm not sure it is worth buying unless you decide to race hardcore - but definitely take a look at it.

What race are you doing? I imagine you are somewhere warm if it is in October... :)

runsuzie · Wed Aug 23, 2006 3:37 pm

Thanks for the transition points! I like the one about the bucket to sit on !!!! :) I am doing one called Health First in Melb, Fl. They offer the olympic distance as well as the sprint. It is tri season around here so there is actually a race almost every weekend within a 60 mile radius of where I live. My tri friend now has two under her belt and is trying to talk me into one in Sept. I really want the Oct. 1 to be my very first one since mentally I kinda have it planned out. After that will see what I think! .

Tell me about stuff to keep on the bike? spare tubing...mini pump? what else just in case.

Thanks again for all your advice!!

lorichka6 · Thu Aug 24, 2006 1:10 am

runsuzie wrote: Thanks for the transition points! I like the one about the bucket to sit on !!!! :) I am doing one called Health First in Melb, Fl. They offer the olympic distance as well as the sprint. It is tri season around here so there is actually a race almost every weekend within a 60 mile radius of where I live. My tri friend now has two under her belt and is trying to talk me into one in Sept. I really want the Oct. 1 to be my very first one since mentally I kinda have it planned out. After that will see what I think! .

Tell me about stuff to keep on the bike? spare tubing...mini pump? what else just in case.

Thanks again for all your advice!!

I ride with the following:
1. one of these
http://www.performancebike.com/shop/profile.cfm?SKU=16498

and 2 CO2s (purchased in bulk at Wal-Mart). They make CO2 pumps that accept "threaded" CO2 "tanks" - with one of those you don't need the bottom part of the pump, the tank just screws into the top. But the threaded thanks are much more expensive.

2. tire levers (3 little plastic Pedro ones)

3. spare tube (pump it up before race to make sure it is ok)

Do you know if you have folding tires (often called Kevlar bead) or wire bead (non-folding)? In my personal experience, if you have non-folding tires it might be worth the $ to buy folding tires - you can do some research on line about the differences but the main thing I learned was that it is nearly impossible to get wire bead tires off... During my half IM I got a flat and changed it in 2-3 minutes (it was my rear tire too!). When I had wire bead tires, I would spend 30 minutes on a tire... :)

For a sprint I'll usually only use 1 bottle of water on my bike- depending on the distance you are only racing for 90ish minutes, so you shouldn't need any calories if you eat a light breakfast.

From the training it sounds like you are doing I'd give the Sept race a shot with a goal of finishing and seeing what it is like and then ALSO do the Oct race as more of a "race" for yourself.

runsuzie · Thu Aug 24, 2006 1:12 pm

forgive me....what are tire levers? I have a little plastic thing that came with my bike that is used to change the tires? Is that it? I also have the co2 canister with refills so good there....Also, how do I know if I have the folding or non-folding tires?

lorichka6 · Fri Aug 25, 2006 4:45 pm

runsuzie wrote: forgive me....what are tire levers? I have a little plastic thing that came with my bike that is used to change the tires? Is that it? I also have the co2 canister with refills so good there....Also, how do I know if I have the folding or non-folding tires?

Tire levers are little plastic things used to help get the tire off the rim of the wheel. They look like this:

http://www.jensonusa.com/store/product/TL707I00-Pedros+Tire+Lever.aspx

Have you tried taking your tire off yet? Before the race would be a good time to just see what it is like :) Once you get the tire off, if it totally maintains it's shape - its a non-folding, if it doesn't, folding.

		Goto page 1, 2, 3, 4, 5, 6 Next
Page 1 of 6