training for a triathlon

[mangotango]

I've done one sprint but am working on competing in an olympic-distance this summer. Any tips??

Also, I think I'm getting a cold (all the training has been a little rough on my immune system it seems...don't know how that all works). I have a bottle of cold-fx but haven't taken it...has anyone else? I'ts supposed to boost your immune system and help prevent colds and the like...

[.V.]

You don't want any tips from someone who finished last in his first olympic do you?

Hey, I finished and that was really the only goal for me.

Best I can suggest is set up your bricks a few days a week, alternating them. Swim/bike one day bike/run another day, rest in between. Set a distance for each event that is longer than the one in the real competitition and work your way up to that, trying for about a 10% improvement each week. When you can go the distance, then start trying to improve your time by about 10% or so each week.

Take a few days off to rest in the week prior to your competition. Plan a training day every couple of weeks where you do all parts of it so you can practice your transition. These days should have short swims, short bike rides, and short runs. Done over and over to transition between both sports.

Another thing - get some tri briefs. A good investment, if you swim in bike shorts you won't be able to ride because you'll have a wet diaper between your legs. Then you won't be able to run because you'll have a soggy compacted, starting to get dry and irritating around the edges mess in your wet diaper rubbing your legs.

Switching from swim trunks to bike shorts then to running shorts is a bad idea. This cost me quite a bit of time because of the need to be completely covered up. Unlike the pro bike racing where public nudity while changing isn't really frowned upon, if you accidentally flash anything at a USAT tri, you will be immediately disqualified.

Oh yeah, get an underseat pack, 2 spare tubes, a tube tool, a letherman type tool, and some compressed CO2 cartridges to fill your tubes with, and 2 water bottle carriers. Another mistake I made was not having any tools to adjust my chain with and when I hit a pothole at a very high speed, my front deraillur got out of adjustment and I had to finish the race on my middle chainwheel. After that, my hamstrings were too spasmed to run, leaving me hobbling for nearly the first mile of the run with my little brother the ranger instructor "encouraging" me to get moving. I rode the last 8 miles this way and the last 2 miles on a flat because I couldn't change it.

The transitions will get you bigtime if you haven't practiced for them enough. I came out of the water well ahead of several other competitors and was almost the last person to start the bike ride. I caught some of the people on my Kent Denali (not the best bike for sure) then they all caught me back when it got into problems.

Another tip, if you have a Felt, ride it. A friend offered to loan me his and I declined because it was almost a $5,000.00 bike. I should have taken it, that's what they are made for. You don't want to do a tri on a road bike or a mountain bike.

Put gatoraid or even better, protein water with dextrose and electrolytes in your water bottles. Even an olympic event is a couple of hours of pushing your body nonstop for all it's got to give.

If I can remember any of the other ways I screwed up for more tips of what not to do, I'll post them for you.

[.V.]

Lots of Vit C, rest and recover from the cold. Your training will thank you.

[trainerty]

If I can add. I recently came across another study for green tea extract. he most recent one shows you may increase lactic acid tolerance and energy use for endurance type events. Also, l-glutamine seems to take the edge off training recovery. Hopefully, this would allow your immune system to keep from getting over taxed.

Just in case you didn't know, one of the easiest ways to recover and keep immune system up to par....eat right (for your sport).

goodluck

[mangotango]

Thanks for the tips, guys. I have done one training sprint tri and one USAT sanctioned sprint in Charlottesville, VA. The hardest part for me is the bike, which I know lots of people think is ridiculous. I've been a competitive swimmer forever - swim on a Masters team now, and I'm a slow runner, but i can do the training. I have a gigantic fear of the bike which is something I need to get over and fast. Any tips?

As for the cold - I'm definitely trying to eat right and take care of myself. I hate running on treadmills, so I've been running outside and it's COLD! I don't think that helps. My coworkers swear by the cold-fx stuff, but I wanted to know if anyone in here had tried it...

[.V.]

Tips for the bike. Get on one and ride. The more you ride the more comforatable you'll be with it. I hadn't been on a bike in 20 years before I decided to get one for cardio while initially toying with the idea of doing a tri.

If it's an option, use a tri-bike rather than a road bike. The differences in the forks and bars allows you to stretch out lower and makes the peddling much easier, faster, and effeicient. Tri bikes are terriffic for riding alone or in small groups. For big group rides, the road bike is safer and you won't be as likely to get tangled up. In a tri, once everyone gets spread out, the groups will be small or if like me...everything going wrong that could...you'll be alone.

If there is a place you can ride without a crowd to tangle up in, you can develop your confidence on the bike easier. Don't forget to wear your helmet. I did crash a few times myself while re-learning how to ride.

Oh yeah, if you have a 10 year old daredevil that challenges you to ride off a steeply sloped, 100'+ high dam on mountain bikes with her...just say no. That's all I'm going to say about that.

[Mr VW]

I've been training for a triathlon for about 3 months now. I haven't actually picked a triathlon to join I'm doing it more for fun. But anyways, what I do is I schedule a triathlon every month and see how much I've improved from the month before. My progress is slow but it's good enough for me. I wish you the best.

[Dins_PR]

Here are some good transition tips for you. If the water is not too cold just wear your speedos when you swim, check whatever inhibitions you have at the door because no one cares that you're wearing speedos because they will be too. With speedos you don't have to worry about taking them off after the swim, you can just throw on bike shorts or just ride your bike as is. With a sprint triathlon the bike is only 10-15 miles, you should be able to make the bike without wearing bike shorts so that will cut time. Also, at your transition area, put a towel down on the floor, run onto the towel and quickly mop as much water off your feet and lower legs in under ten seconds, then sit down, put on your shoes (if you're wearing cycling shoes disregard this and read below) and you're off. Leave your sunglasses and helmet on your bike as they are the last things your should touch.

For bike to run, have your helmet unbuckled before you get to your spot. That way you can just jump off the bike, dump the helmet, hook the bike and go. If you aren't wearing cycling shoes your bike/run transition shouldn't be more than ten seconds.

If you are wearing cycling shoes, start with your shoes clipped into the pedals. When you get done with the swim you can just run upto your area, dump your hat, goggles, wetsuit, etc in less than 10-15 seconds, put on your helmet, grab the bike and go. Put your feet on top of your shoes and pedal to get a little speed, then reach down and put one foot in the shoe, pedal, reach down put the other foot in the shoe. Then you're off to the races. when you get done with the bike and are in your approach simply do the reverse, reach down undo one shoe, reach down undo the other shoe, then undo your helmet. Then when you get to your spot you can just jump off the bike and quickly put on your running shoes.

The key to remember is that a triathlon is not a beauty contest and you want to do your best with the least amount of equipment. Don't wait to put on a watch at a transition, don't dry your hair, don't wear swimtrunks (they are a drag on swimming anyway), go without bike shorts if you can. If you aren't wearing cycling shoes your transitions should be very quick.

Last, here are a few random bits:
- put your sunglasses on your handlebars with a rubber band and put them on once you're pedaling.
- in one of my water bottles, I put Amino Vital which I drink about half of at the beginning of the bike and another towards the end of the bike. I've found of the last couple of years that it keeps me going without feeling heavy like some sports drinks.
- Remember to glide every now and then during the bike. The bike is the only section that doesn't require continuous effort. Stand up in your pedals and let the blood just flow for five seconds, shake each leg out a little. The bike is the hardest part for me as well though it is getting easier, the key is just to get out and ride miles.
- There are kevlar lined tires which are great for avoiding flats and don't hinder your performance much at all.
- Make sure during the bike you have your seat set high enough, if you aren't getting good extension on your legs you are going to kill yourself. It's just like leg presses and squats, the easiest part is the last few inches of extension to get the legs straight.

If you are looking for triathlons in your area go to The American Triathlon Calendar it lists almost all the races by state. I'm in Arizona and will be doing 25 March and 29 April (if I have my dates correct) triathlons in the Phoenix area.

[.V.]

Good Tips Dins.

Speedos help. I like tri-briefs better just because you can swim in them and bike in them and I like the padding on the saddle.

You are right, it's not a beauty contest and everyone will be dressed about the same - no one is going to be looking at how you look in the speedos or briefs.

If you do wear a wetsuit (I'd drown without one, I'm a weak swimmer), take a gallon of hot water with you and pour it into the wetsuit when you put it on. It feels like you just peed on yourself, but will keep you warm in the swim. And it's NOT cheating.

Originally Posted by a_welch503

Oh yeah, if you have a 10 year old daredevil that challenges you to ride off a steeply sloped, 100'+ high dam on mountain bikes with her...just say no. That's all I'm going to say about that.

I gotta hear this story, Andy. C'mon - cough it up!

[Dins_PR]

Here are some helpful websites for you, the first is fantastic:

Frequently Asked Questions

Zoot Men's TRIfit 4" Short - 2006 - this is a suit you can wear through the entire race, if you wear a wetsuit, you can just wear it under the wetsuit.

[.V.]

Originally Posted by IronMan

I gotta hear this story, Andy. C'mon - cough it up!

Well you know I have an 11 year old. That means she used to be 10. You know she rode with me. You can figure it out.

The end result is I no longer have a mountain bike and there are parts of one in the lake. Actually parts of two in the lake, but the second one is another story.

Did I mention I'm not a very good rider?