SparkPeople Spark Triathlon Team Team Messageboard This team shares it's knowledge & experience with others who are Triathletes and those aspiring to do their first Triathlon! SparkPeople Spark Triathlon Team Team Messageboard Where is everyone from? Maybe we can make some tri training friends here or plan to have a spark team tri somewhere as a group ? <BR> <BR> I am from San Diego Thu, 27 Jul 2017 14:34:08 EST To Hire a Coach, or Not to Hire a Coach... Hi All, <BR> <BR> I'm training for my first HIM in about 6 months and I'm having a heck on a time staying on track, planning my workouts and remaining injury free. A lot of the general training plans online are great starting points, but I feel a little uneasy with my form which is making me uneasy about my pace. My goal for this HIM is to get through injury free while also being competitive, the first step to that is good form. I'm beginning to consider if hiring a coach would be the right ... Tue, 14 Mar 2017 14:45:23 EST Hello - new to the team. Hi guys, I'm new to SP and in the process of figuring things out and discovering where to post (and find like minded people!) <BR> <BR> I joined SP so I could shed some of the old lb's to aid in my athletic goals. I am originally from the UK but when I moved to the States I managed to gain 38lbs (??!!!) and am having THE hardest time shifting it, I am looking for like minded people to support each other and chit chat about common interests. <BR> <BR> Thanks for having me on the team! Sat, 28 Nov 2015 20:53:23 EST Poor Race Conditions This Weekend - Any Advice? I am doing an international distance tri this weekend. I was originally signed up for the half iron distance, but due to some family issues I lost a few weeks of training and decided to save the longer distance for another time. I'm now kind of glad that I am doing the shorter race because we're expecting 20+ mph winds and intermittent rain. I really didn't train in those conditions because we didn't have those conditions during my training, and when it DID rain, it was usually accompanied b... Fri, 13 Nov 2015 13:35:20 EST Training Journal Way back when I started running, I picked up a pre-printed Training Journal for runners - tried to use it, hated it, picked up a different one. I repeated this a couple of times until I found the one that I liked. <BR> While hoping to avoid the needless expenditure of trial and error while looking for a journal for Tri-Training, thought I would ask the group for suggestions / recommendations for journals you may use. <BR> <BR> Thanks in advance! <BR> <BR> CJ Wed, 12 Aug 2015 15:50:19 EST Starting Training and I'm Really Tired I mentioned in other posts that I am training for a HIM which is scheduled for mid-November. I found a Matt Fitzgerald 16 week training program that officially starts this week; however I have been following the plan loosely for the past 4 weeks in order to work my way up to doing 2 workouts day, I have been figuring out to fit workouts in around work (I have an hour to 1.25 hour commute each way). <BR> <BR> In addition to the swimming, biking, and running, I also started some strength train... Thu, 30 Jul 2015 18:53:37 EST Transitioning to the Cycle and Chamois Butt-r I am someone who needs to use chamois butt-r when I ride any distance over 30 minutes. As I am doing my first HIM, I am trying to figure out how to apply the stuff in transition. Also I made need more at some point along the ride (I don't know because the furthest I have ridden is 30 miles). <BR> <BR> I can apply it before the swim, but I know it will wash out or at least get watered down to the point it will be ineffective. Do you apply the stuff in transition? If so, how? Are there speci... Thu, 30 Jul 2015 18:31:01 EST Doing First HIM and Have a lot of Questions Hi everyone - I will post my plethora of questions to the appropriate message boards, but before I started asking questions, I thought I should introduce myself first. <BR> <BR> I have been on Spark since 2007 and have met a lot of wonderful people here, many in person at marathons and half marathon races. I have done a few sprint tris, but it has been a few years. I decided to make the leap into a half ironman because it's kind of a bucket list thing, and I don't want to wait any longer. <... Thu, 30 Jul 2015 18:23:38 EST The people you meets at triathlon events. Is everyone there just high on endorphins or are they just a more congenial group in general? I'm still new enough at doing triathlons that it still surprises me how friendly and engaging most athletes are at these events. Then, maybe I just don't get out in the public often enough - except for going to Walmart I'm pretty much a home body. LOL. Fri, 3 Jul 2015 10:56:32 EST Virtual TriJune Training Card I will continue to post this Training Card Monthly as I see it is being worked. I know Training varies according to the season. Remember this is yours to use so if you have any ideas to improve it, holla! Great work, Team! <BR> <em>334</em> <BR> <BR> M06/15/15: 0m/0m/0m/0m <BR> T06/16/15: 0m/0m/0m/0m <BR> W06/17/15: 0m/0m/0m/0m <BR> T06/18/15: 0m/0m/0m 0m <BR> F06/19/15: 0m/0m/0m/0m <BR> S06/20/15: 0m/0m/0m/0m <BR> S06/21/15: 0m/0m/0m/0m <BR> Week Total <BR> <BR> M06/22/15: 0m/0m/0m/0m... Wed, 10 Jun 2015 10:29:40 EST Virtual TriMay Training Card If I get an OK from the Majority, I will post this as a permanent topic. Suggestions are greatly appreciated. <BR> <em>334</em> <BR> <BR> <BR> DATE SWIM/BIKE/RUN DISTANCE(MILES)/SUB TOTAL <BR> <BR> M05/04/15: 0m/0m/0m/0m <BR> T05/05/15: 0m/0m/0m/0m <BR> W05/06/15: 0m/0m/0m/0m <BR> T05/07/15: 0m/0m/0m 0m <BR> F05/08/15: 0m/0m/0m/0m <BR> S05/09/15: 0m/0m/0m/0m <BR> S05/10/15: 0m/0m/0m/0m <BR> Week Total <BR> <BR> M05/11/15: 0m/0m/0m/0m <BR> T05/12/15: 0m/0m/0m/0m <BR> W05/13/15: ... Mon, 4 May 2015 07:34:59 EST How do I know if I am ready? My daughter is suggesting I join her for a sprint tri (400m swim, 24K/15mile cycle, 5K run). <BR> If I do it I'd like to be able to get round it all! <BR> I know I can do the swim and the run together. I've recently cycled 10.5 miles + 5K run. <BR> But the whole lot together feels like a lot more! I'm slow (and getting old!) and I'm guessing my time will be just over 2hrs. I just need to feel confident before I part with my money and enter! <BR> I don't have lot of time at the moment to put ... Fri, 1 May 2015 11:41:31 EST Just signed up for my first triathlon I am returning to SparkPeople after being away for about 2 years. I am returning to get back on track with diet and exercise as I prepare for my first Tri in August. Started tracking my food and exercise today. Hope to lose the 8 pounds I gained over the holidays and stay motivated as I prepare for this event. Will check in to read what other members have posted and to ask questions. Stay warm if you are on the east coast and are shoveling out from this last storm! Two snow days have been fun... Tue, 27 Jan 2015 16:31:02 EST Training Plans I went around to my best fave sources online and selected some training plans which can provide a good Tri foundation. <BR> <BR> is a great source for everything Tri! <BR> <BR> <link><BR>le-detail.asp?articleid=376 </link> <BR> <BR> <BR> <BR> <link><BR>ams.asp </link> <BR> <BR> (UK) <BR> <BR> <link><BR>int-triathlon-trai... Thu, 22 Jan 2015 07:09:34 EST Interesting Article about High Cortisol Levels I found this interesting:<BR>/five-signs-you-have-a-cortisol-problem <BR> <BR> I'm getting a coach. I've started doing yoga, which I don't particularly like but I recognize the benefits. I am NOT cutting out grains. No way, no how. Don't bother trying to convince me. I may try monitoring my sugar levels once I ramp up training this spring. Fri, 19 Dec 2014 20:20:03 EST New Year Resolution ns...Don't Do Them! I totally love this article and the guidance of where our focus should be! <BR> <BR> <link><BR>on_articles.asp?id=339 </link> <BR> <BR> Fuel Clean, Tri Better! <BR> <em>224</em> Wed, 17 Dec 2014 09:53:28 EST Your Input Leads to Success! Please use the forums like it's an oasis in the desert! Together we can build a stronger team! I promise to check them daily! When questions are asked, I invite all to cotribute. If I don't know the answer, I will find it! Research is a good thing and educates us all! <BR> <em>224</em> Thu, 11 Dec 2014 21:51:41 EST New Team Goals With your input, I'd like to add a few practical goals that will enhance your Triathlon performance. A good example would be to read at least one Triathlon related article a day. Knowledge is power and insures better performance! <BR> The new goals will start as they are posted! Thu, 11 Dec 2014 21:47:46 EST Newbie Looking to complete my first sprint tri <BR> I am planning on completing my first sprint tri July 11, 2015. I am a big girl but should be closer to my goal weight by then. Currently I weigh 230 lbs. I have lost 127 lbs total so far. I am a really good swimmer. I am not very good at freestyle though. I know I can swim a half mile though no problem. I am decent on a bike and I really enjoy riding. I put a deposit down on a Specialized bike. The bike ride is 13 miles. The last thing is the 5K. I just walked two 5Ks recentl... Sun, 30 Nov 2014 19:30:12 EST Need Help with Stinky Swim Gear I train in a pool. I keep my gear - swim fins, flip flops, silicone cap, goggles - in a mesh bag which I transport in my gym bag. Because I usually go from the club to work, all that stuff goes in my car. I separate my suit, towel, and cap to let them dry a bit in my car. I don't seal the gym bag. But without fail, within a few hours, my gear stinks. <BR> <BR> It's kind of a rubbery smell. Whatever it is, it's gross. I end up spraying Febreeze in my gym bag almost every time I swim. <BR> <... Fri, 10 Oct 2014 13:38:53 EST Reverse sprint tri Newby Hi, i just joined this team because my husband and i just signed up for a local race. I will do the 5k and swim. My husband will do the bike in between. I am wondering how to train and how to stay warmed up wile i wait for my second leg. <BR> <BR> I would appreciate any suggestions or information on books or websites or other references. <BR> <BR> Tue, 23 Sep 2014 09:34:44 EST Anyone use TrainingPeaks premium? Hey folks - I've been using the free part of TrainingPeaks. I'm intrigued, but I'm balking at the $20 a month or $120 a year fee. I'm curious if any of you are paying for the premium service, and what you think. <BR> <BR> I'm a little on the obsessive side. I'm using Endomondo and MapMyFitness's paid services. (I have a Blackberry Z10; Endomondo works, MMF doesn't.) What I like about MMF is that, when I upload a workout from one of my Garmin HRMs, it will show me how much time I've spent in ... Wed, 30 Jul 2014 19:19:33 EST Brag here Hello all, I know training for and competing in multi-sport events is full of challenges and sometimes setbacks. Let's use this as a place to brag about our recent accomplishments, however big or small. It feels good to share successes. <BR> <BR> I'll start. I did the HITS triathlon series open triathlon in Napa this past weekend. It was really short distances (great for a first timer or to practice transitions), and I placed 1st in my age group, 4th overall female, and 7th overall. Woo! Mon, 14 Apr 2014 12:37:29 EST Big girl wanting to complete first sprint Tri Hello all, <BR> I am working on training for my first Tri this summer. It will be a sprint the end of July. Last year my goal was a 10k and I did!! This year its the Tri. I can complete each leg separately but putting it all together is a toughy! Running is starting to wear on my body still being so big and was wondering if anyone out there has some thoughts and tips!! I can bike with no problem, swimming is my second strongest but I still have some work to do on my form etc. Running i... Tue, 8 Apr 2014 12:23:05 EST Thought provoking website Thought you might enjoy this, from Chris Janzen of Triathlete Mind <BR> <BR> "We all must suffer from one of two pains: the pain of discipline or the pain of regret. The difference is discipline weighs ounces while regret weighs tons.” (Jim Rohn) <BR> <BR> How much “extra weight” do you put on during your week of training, Joy? <BR> <BR> The weight of regret from not going to bed earlier and struggling to get out of bed in the morning. <BR> <BR> The weight of disappointment from eating... Tue, 8 Apr 2014 06:51:25 EST Time-crunched; where should my training focus lie? Sorry for the ridiculously long post. Grab a cup of tea and settle in before you start reading. <em>211</em> <BR> <BR> I'm doing my first triathlon the first weekend in June. I've signed up for the sprint, but I'm hopeful my fitness level will permit me to switch to the Pumice Man, which is two sprints, back-to-back. <BR> <BR> I had some setbacks in training, and I'm feeling a little cruched for time. I'm hopeful for some suggestions as to which element should get the most focus. <BR> ... Mon, 7 Apr 2014 14:29:53 EST Off in Lala Land Sorry, The past several months I have floated off into Lala land. I am still losing weight and competing but I lost my mom and that has brought about many changes. I am working on becoming active again. Fri, 14 Feb 2014 15:46:42 EST Swim Drills Does anybody have some good swim drills? I'm really worried that my swimming endurance isn't going to be ready in time for my first tri on June 1. Thu, 2 Jan 2014 13:54:09 EST How snug should goggles be? I'm a beginning (and really struggling!) swimmer. When I take my goggles off, I have raccoon-like suction marks around my eyes. That leads me to think the goggles are too tight. But I've also had the goggles on not tight enough, and ended up with water in my goggles. That kind of threw me off my entire workout. Prior to getting out of the pool after my last swim, I adjust the straps so they were a little looser. It felt like they were snug enough, and during a few test dunks no water got into... Sun, 22 Dec 2013 11:19:35 EST split focus Basically I'm a runner. This past winter I started swimming because I was so sick of the cold that I was about to freak out. I used to ride quite a bit so it seemed like a natural jump to then move to doing tris. I've done exactly one and had a blast. I got into it right when the season was winding down but my plan is to do a few of them this summer and work up to an Olympic distance. <BR> <BR> In the meantime I have three half marathons scheduled and a couple of shorter runs so I can't los... Tue, 22 Oct 2013 12:04:33 EST Should I ride to the staging area? This weekend, I'm running my first 5K in an event. (I've already done the distance, but on solo workouts.) Cycling is my first love, and I'm debating whether I should ride to the staging area. I won't have to ride home, because the Hubs will be there to cheer for me. <BR> <BR> Because this is my first event, part of me says I should do whatever I can to make it as positive and successful as I can. That would militate against riding the 10 miles to the staging area. <BR> <BR> However, I tr... Wed, 16 Oct 2013 12:13:58 EST Plans for 2014? What is everybody planning for their 2014 TRI season? <BR> <BR> I'm planning to up my distance from Sprint to an Olympic, and have already registered for my first at that distance June. <BR> <BR> How about the rest of the team? <BR> <em>237</em> <em>332</em> <em>363</em> m Wed, 16 Oct 2013 07:42:22 EST First time racing with aero bars Done many triatholons but I finally got a "real" bike with aero bars. I went out on a 5 mile practise ride and had no trouble using them, was even able to navigate a tight turn in aero (yes, I know it is OK to come out of aero). So I am going to give this sprint tri a go with the new bike and try to get into aero as much as possible. <BR> We have a noon home team football game so I HAVE to do the run/bike/run. The entry form says the females over 40 do not start the swim until 10am. Won't wo... Fri, 27 Sep 2013 20:19:35 EST Little Help here Please Hi, I would like to know what all of you are looking for in the way of information. Please share with me and I will try to find and post what you are interested in. <BR> Thanks, <BR> Pat Fri, 27 Sep 2013 12:29:28 EST My First Tri Hi, I'm doing my first tri in a month or so. Tue, 20 Aug 2013 11:48:41 EST working on my first sprint triathlon Hello! <BR> My new goal is to complete a sprint triathlon next summer. I've got a lot of work to do between now and then but I am determined to make it! <BR> <BR> I look forward to chatting with you all and soaking up all the advice on this board! <BR> <BR> <em>30</em> Mon, 5 Aug 2013 09:56:17 EST "Tri"ing again! I did two triathlons two years ago this past spring. And, the second was so bad that I didn't ever want to do one again.... especially the open water swim part. But, I've had a new desire to try one again! But, to stick to one that swims in the pool at least initially. So, I've started swimming! I'm excited. The tri I'm looking at is in on September 8th, so I have about 8 weeks to train. <BR> <BR> I would love to keep in touch with other triathletes as I'm pretty nervous about training again... Fri, 12 Jul 2013 22:27:26 EST Fun looking race for Albany NY Area folk<BR>vents.html <link><BR>ents.html </link> <BR> <BR> This is a Run, Bike Inner Tube triathlon and it looks like *so much durned fun* but I am already committed to another race the same weekend (West Point Triathlon). Its in Lake Luzerne in the Glens Falls (Warren County) area. Race format is a 5K/3.1M run, then 7,5M bike and then an inner tube race across the Hudson River. The distances arent too long and it ... Wed, 3 Jul 2013 06:05:20 EST Six Habits of Highly Effective Triathletes This summer I have introduced several people to triathlon. I came across this article written by Bethany Leach Mavis. Let me know what you think. <BR> <BR> 1. They turn experiences into tools for racing. Learn from your races and race to win. Practice in less than perfect conditions and develop ways to deal with those conditions. <BR> <BR> 2. Focus on the process. Making lists before the race and during races allows one to keep focused on the task at hand. Mentally running through your ... Wed, 19 Jun 2013 09:15:54 EST Learning to change a flat Anyone have good resources (YouTube vids, articles, etc) on how to change a flat on your road bike? I've successfully completed a few sprint triathlons without incident, but this is my worst fear and I have no tools or experience telling me where to start. <BR> <BR> Thanks! <BR> Sarah Wed, 12 Jun 2013 12:56:29 EST Let The Healing Begin: Running Still Matters This article was written by Brian Metzler as the result of the tragedy at this year's Boston Marathon. I am sure at one time we have all wondered...what if? <BR> <BR> I heard something like a loud but muffled clap of thunder. Nothing remarkable until, moments later, a second blast sent screaming people running in all directions. <BR> <BR> Now, it is two days later and its hard to put it all into perspective. It is clear now that marathon running, and running in general, still matters. Perha... Fri, 19 Apr 2013 15:19:18 EST Six Steps to an Awesome Triathlon Written by Nicole Drummer, this article appearred on USAT <BR> 1. Why are You Doing the Race? <BR> To develop the right mindset, you need to know why you are racing. Is it for fun, training, or the most important event of the season? <BR> <BR> 2. Have Specific Goals <BR> Write them down and place them where you will see them. They can be subjective-finish the race with a smile, or specific-a certain time on the bike split. It is common to have three goals: a "super achievable", then a "s... Thu, 21 Feb 2013 14:04:25 EST If The Bike Fits, Wear It This article was written by Jennifer Sherry and includes topics addressed by numerous individuals that own or work in bicycle shops. <BR> <BR> "Sometimes, the simplewst adjustments have the most impact." <BR> <BR> Everything Must Fit Properly-Matt Ladder <BR> He starts from the ground up on a bike. He starts with the shoes, then the cleat position, then saddle height, saddle fore and aft and finally the handlebar. <BR> <BR> You Have to Play to Win-Mike McKovich <BR> He breaks bikes into tw... Thu, 21 Feb 2013 13:39:35 EST 15 Things a Beginning Cyclist Should Do This article brought back fond memories for me that I thought a new cyclist might want to experience. Most of us have "been" there but the article has some great info and reminders for all levels of cyclists. Doug Robertson wrote this article for Active. <BR> <BR> 1. Get Lost <BR> Ride somewhere you have never been. Explore and rediscover like you did as a child. <BR> <BR> 2. Fix a Flat <BR> Be sure you are on the side of a road with multiple cars zipping by. You might ride most of the day ... Tue, 15 Jan 2013 12:18:50 EST Holiday Season How was your Holiday? Did anyone get new equipment, and if so what did you get? Did you find time to exercise of did you take time off? Tell us about your Holiday Season. Tue, 8 Jan 2013 11:15:20 EST USAT National Challenge Competition (NCC) Anyone competiing in the USAT National Challenge Competition? If's it going? Are you competing as an individual or with a club? Fri, 4 Jan 2013 21:04:50 EST NYC Marathon I know this is for Triathletes, but since many of us are endurance junkies of all sorts (and know others who are) <BR> <link><BR>/02/alternative-to-nyc-marathon-26-2-m<BR>iles-sunday-11412-800-am/ </link> <BR> <BR> If you are trained and ready and in the area, drive about 1+ hour north to Goshen NY and try out the Hambletonian Marathon course. This event is scheduled to start in 2013, so its completely unofficial, and there will be some, but not full r... Sat, 3 Nov 2012 09:34:22 EST Time for a Healthy Snack? This recipe and nutritional information was provided by chef Sandy Dominguez, pro triathlete Jenny Fletcher and registered dietitian and tri coach Marni Sumbal for Active. I tried the recipe and really like it. Let me know what you think. <BR> Three items are used in this trail mix snack: Goji berries, Cacao nibs, and raw almonds. Pick these items up at the store, dump them in a bowl and mix them up. You will have a batch that will last for the week. This mix is low fat and offers great nutri... Thu, 1 Nov 2012 11:02:09 EST Too Much of a Good Thing This article was written by Morgan Johnson and appears in the USAT Multisport Lab. <BR> <BR> Recovery may be the most common catch-phrase in the endurance sports industry today. But what does recovery actually mean? Recovery is the most basic principle of effective endurance training. This principle is formally termed the "supercompensation cycle", and it teaches us that increased fitness occurs after stress is applied to the body (exercise), and the body properly recovers from the incurred ... Wed, 3 Oct 2012 10:59:10 EST Tips for my first tri? Hey new friends! <BR> <BR> Any tips for a newbie? 3 days 'til race day!! Eep! <BR> <BR> Emily Wed, 5 Sep 2012 11:04:09 EST Eat Like an Olympian This article was written by Chrissy Wellington, M.S., C.N.S., L.D.N., C.P.T. and fantastic triathlete for Active. Interesting little reminders. <BR> <BR> Breakfast: omega-3 rich eggs or egg whites, low-fat organic dairy, lean and clean meats, high protein, whole grains like steel cut oatmeal or quinoa. <BR> <BR> Olympians Eat Organic <BR> Here is the dirty Dozen list; be sure to make sure these items are well cleaned. Apples, celery, bell peppers, peaches, strawberries, nectarines, grapes, ... Wed, 15 Aug 2012 15:33:39 EST IMNY/NJ Hi there! Is anybody coming out for the inaugural Ironman US Championships in NY (really, NJ, ha ha!) I'm going to be volunteering and would love to connect w/other SP'ers! Sun, 29 Jul 2012 12:47:02 EST Bike advice please I have my second triathlon coming up mid-August, and my bike just got stolen. I'm looking at purchasing a Trek Lexa S. Can anyone offer any reviews of this bike? Thanks! Tue, 17 Jul 2012 10:17:08 EST Please HELP! I am doing my first triathlon in 3 weeks and I am experimenting with what I should wear for the swim that will be the most comfortable throughout all three events. Since I am so interested in this subject I am also doing an analytic report for my English class comparing the different triathlon swimwear options. Please copy and paste the following questions and answer them in your response. I really need your help <em>30</em> <BR> <BR> 1.What did you wear for the swim? <BR> One piece... Tue, 10 Jul 2012 13:33:18 EST Summer Time Blues Not sure about anyone else but I am having a rough time keeping up with all of my tracking this summer. Does anyone else have this problem and can you offer any solutions? Sat, 23 Jun 2012 09:14:03 EST Help I signed up today for my first triathlon in September. What do I need for the tri and about how much does it all cost? ANy help is greatly appreciated. I have a mountain bike and running sneakers <em>198</em> . I also printed a training schedule from the Triathlon website. I am nervous, but can't wait to do this. Mon, 11 Jun 2012 21:27:16 EST Two books worth reading Last summer Chris Macca McCormack published his autobiography "I am here to win" - and incredible account of being an ironman. It is available in hardcopy and on Kindle. <BR> <BR> Last week I read Rasmus Henning's book "PRO-chasing the dreams" only available on Kindle (and only about $10). You may know Rasmus had a really bad performance in Kona two years ago, and that is where it starts. He has used excerpts of his diary and he share them with the reader. It shows the triathlete, the husba... Sat, 12 May 2012 17:06:31 EST 10 Tips for Injury-Free Running Thad McLaurin wrote this article for Active. <BR> <BR> 1. Track your shoes' mileage. Best rule of theumb is to change shoes every 300 to 500 miles. <BR> <BR> 2. Have more than one pair of shoes. Have a pair of shoes for long runs and another pair for shorter speed workouts. Alternating the shoes increases lifetime and helps with wet and mud conditions because if one pair is wet or muddy, the other pair is good to go. <BR> <BR> 3. Only run in your running shoes. Wearing the shoes for... Mon, 23 Apr 2012 11:05:04 EST Race discount codes... Racing can get expensive! Let's share whatever discount codes we find for triathlon - I'll start... <BR> <BR> I live in Denver, so I'll post what I can find around here, but for now "MGRP10" will get you $10 off the Denver Triathlon any time between now and when online registration closes Fri, 2 Mar 2012 12:57:03 EST Balanced Plate Method Katie Jeffrey-Lunn, MS, RD, CSSD, registered dietitian wrote this article for Active.. <BR> <BR> The balanced plate method is a user-friendly method that does not require you to count grams. It is only a guideline aand as such it may not meet the needs of everyone, but I found it helpful as a starting point. <BR> To maintain energy and health as an athlete, you need to eat a carb-rich meal plan every day. You should consume anywhere from 3 to 5 grams of carbs/pound of body weight. Approxim... Wed, 29 Feb 2012 11:29:40 EST Refueling After a Hard Workout How should a hungry athlete fuel their body for recovery? Not a super easy question to answer, yet there are several items to keep in mind. Obsessing with rapid fueling leads many athletes to grab commercially formulated foods when standard foods are more effective. <BR> Providing your body with a steady influx of adequate carb-based meals and snacks will allow your muscles to refuel within 24 hours. Athletes doing a second intense work workout within six hours of their first workout are the... Wed, 25 Jan 2012 13:44:05 EST Hungry while training, and wanting to lose weight. In 2011 my goal was to run a marathon, which I did but I didn't lose any weight because I was hungry and eating all the time. I felt like having a big meal was justified because I was running 25-40 miles a week. This year I am training for a tri and want to actually lose weight. I have a bodybugg (which tells you with a good deal of accuracy, how many calories you are burning), and I have Sparkpeople. I understand the concept of weight loss, but I don't know what I can eat to help me have ... Tue, 10 Jan 2012 18:02:19 EST Free TNT registration! Kind of last minute, but h Who said you can’t get something for nothing? You can! From the stroke of midnight on 01/02/2012 to the stroke of midnight on 01/08/2012, you can register for absolutely free for Team In Training (TNT) —- that’s a savings of $100! <BR> <BR> The Leukemia & Lymphoma Society’s (LLS) TNT is the industry leader and most successful endurance sports training program for charity. With more than 2,300 professional coaches, clinics on nutrition and equipment, and a dedicated team to train with yo... Sun, 8 Jan 2012 13:11:23 EST What's on your race schedule for 2012? I just love January & surfing for events that look appealing!! I didn't have to surf too far this year and am keeping all my races locally here in Joplin except one, which will be in Springfield. <BR> <BR> Planned events are: <BR> <BR> ShamRox 15K run- March 17 in Springfield <BR> <BR> Joplin Memorial Run- half marathon- May 19th ( I might add that this run is a tribute to all who lost their lives or otherwise endured the EF5 that struck Joplin on May 22, 2011) The route will go through t... Sun, 1 Jan 2012 20:22:24 EST Joining In :) Popping in to join the team! I did my first triathlon in 2006 and have toyed around with them ever since. I did the Branson Sprint triathlon (with 2 weeks notice) in September of this year without having been in a pool for well over a year. My ultimate fitness goal is to complete a 70.3. I completed 2 half marathons in 2010 n preparation for this goal as running is my WEAK discipline. Took 2011 off from long distance sports all together due to a move early in the year and then the natural di... Sat, 31 Dec 2011 11:57:43 EST 3 Questions for the Offseason... Bruce Hendler of PezCycling News wrote this article for the Active Cyclist. I think all athletes stress over these questions regardless whether they run, bike, swim, etc. <BR> <BR> 1. What is the meaning of break and how long should it be? Unless you are totally spent and over-trained, the body does not need that much time to recover. Most athletes can take 4-6 days off the bike and feel pretty good. <BR> Mentally? It takes different people different amounts of time. YOU need to be hon... Wed, 28 Dec 2011 11:11:21 EST Do You Need A Pre-Race Warm-Up? This article appeared in Competitor and was written by Matt Fitzgerald. <BR> <BR> Researchers at the University of Western Australia recently compared the effects of 2 different warm-ups to no warm-up prior to both a swimming time trial and a simulated sprint triathlon and came up with surprising results. <BR> <BR> Each participant in the study completed four separate training testing sessions: a swim time trial and 3 simulated sprint triathlons. The sprint triathlons consisted of a 750 m p... Mon, 21 Nov 2011 11:11:11 EST Stretching or Foam Rolling? This article appeared in Competitor magazine and was written by Scott Jurek. <BR> <BR> Both foam rolling and stretching can be beneficial and it is hard to pick a winner. The best way to find out which one might be more beneficial would be to have a physical therapist or a massage therapist determine if muscle and tendon flexibility or myofascial restrictions are more of an issue for your body. <BR> <BR> If both need work, alternating both methods helps with time constraints. Dedicate foa... Fri, 21 Oct 2011 12:14:44 EST Gel Seats I got on my bike today after riding yesterday and my oh my did my butt protest!! So I ask you, are gel seata all they are cracked up to be? Fri, 7 Oct 2011 14:18:47 EST New and Very Nervous Hello, <BR> <BR> My name is Kristin and I have moved out of my comfort zone and decided to do a triathlon. I did a 5k this past year and need to improve my time. Other than that, I am a fish out of water. Any suggestions, ideas, pearls of wisdom, voice of experience, etc that you have I am all ears for. <BR> <BR> Thanks so much, <BR> Kristin <em>24</em> Mon, 3 Oct 2011 15:15:37 EST Questioning my sanity, training question... First off I hope I am posting this in the right section... I recently made the decision that I am going to do a triathlon this summer. I have been more sedentary than I should have been the last few years, and have always wanted to do a triathlon. While looking at schedules for the local community rec center I saw that they are doing an indoor triathlon in December. It is a super sprint distance (although the run is a 5k). I was wondering if this is too soon, and how an indoor triathlon c... Sat, 1 Oct 2011 14:43:32 EST New to the team, new to the sport Hi! My name is Tim and I live in southern Wyoming. It has been my "impossible" dream for a long time to attempt a tri. I recently decided to take the plunge and just go for it. I have been inactive for a long time and would like to get back to where I was in high school. I am not sure if this is the right place for me, but I thought I should try! I used to love getting out on my road bike, and could do ok running. I do worry about the swimming though. Any tips would be appreciated! Th... Fri, 30 Sep 2011 15:25:59 EST 3 Roadside Stretches for Cycling This article was written by the editors of Bicycling and Uma Kleppinger, author and creator of BikeYoga. These three stretches help offset the tightness and muscle tension that comes with long ride. Practice them daily and you will build strength and flexibility, and you can use them on short breaks during epics. <BR> <BR> Crouching Pigeon, Hidden Firebird <BR> Stand and cross right foot just above your left knee and flex your right ankle, pressing it lightly into your left knee. Bend you... Mon, 26 Sep 2011 11:22:50 EST Weekly Miles & Discussions Please use this spot to post your weekly miles & discussions. <BR> <BR> Here are my results from 9/10-9/17 <BR> <BR> Swim - 0 <BR> Bike - 0 <BR> Walk/Jog/Run - 6 <BR> <BR> This is a start. Sat, 17 Sep 2011 11:01:33 EST Weekly Weigh-In Results and Discussion Use this spot to share your results of your weekly weigh in results. <BR> <BR> Below results are from last week <BR> <BR> 9/6/11 start weight 347 <BR> 9/10/11 start weight 342 <BR> 9/17/11 end weight 341 <BR> <BR> Last week lbs loss 1 <BR> Total overall lbs lost 6 <BR> <BR> The needle is moving in the right direction. <BR> <BR> Bryan <BR> Sat, 17 Sep 2011 10:54:45 EST Healthy Relationship with Food This article appeared in USA Triathlon and was written by Marni Sumbal, a certified Sports Nutritionist. It is a great reminder! <BR> <BR> We are in a society where we are encouraged to try the latest fad diet and food trend in an effort to lose weight. Our society has a deep obsession between body image and numbers on a scale. In all honesty, when was the last time you ate a tomato and found yourself thinking about preventing macular degeneration? <BR> <BR> It is important that athletes se... Fri, 2 Sep 2011 12:02:50 EST Hi, New to the team Hi, I am new to the team, and thrilled to find out that there are people "out there" that enjoy the same sport I do. Long story short, have had a long battle with weight loss, weight coming on from different things--pregnancy, medication, and sometimes just too much eating and not enough moving, or a combination of these. My first thoughts of triathlon came to the forefront when i picked up a book in the Barnes & Noble for one. Why? Who knows? But it piqued an interest in me, and sparked... Fri, 26 Aug 2011 14:51:02 EST 10 Do's and Don'ts for Better Running This article was written by Jessica Smith and appeared in SHAPE and Active. Some sound advice that might stir a discussion. <BR> <BR> Don't Run Heel First: <BR> *Heel landing can contribute to back and knee pain. <BR> <BR> Don't use a Long Stride: <BR> *Stand tall and lean forward until you feel like you are going to fall, step forward to catch yourself. This should be the length of your stride. <BR> <BR> Do Take Short Effective Strides: <BR> *Less motion throught the joints means less wea... Fri, 5 Aug 2011 00:03:34 EST Hi All Hi all! I'm doing my first tri this weekend. Yep I am nervous. And I am tapering...which makes me more nervous because I want to go do something. LOL Thu, 4 Aug 2011 14:29:58 EST First Tri Coming Up Hello! <BR> My name is Hannah Hawley and I live in Central Vermont. I signed up just about a week ago for my first Triathlon that is happening 3 weeks from tomorrow. <BR> I had set a goal for myself that by the end of summer of 2012 I would complete a triathlon. I realize that is next summer and was perfectly content to work on my swimming, biking, and most importantly my running in preperation for next summer. Then I volunteered to work a triathlon on a Sunday that was double the distance of... Fri, 15 Jul 2011 10:41:39 EST What type of bike do you use? Hi there, <BR> I am brand new into any sort of biking at all... I was just wondering what you ride, why, and any other notes for a newbie? I am not able to rush out and buy a wonderful bike right away, but I'd like to know what I'm saving for ;) <BR> <BR> Thanks!!! Wed, 13 Jul 2011 18:36:48 EST Any advice on buying a computer for my bike? Hey guys! <BR> I am thinking about buying a computer for my bike. <BR> Does price matter? <BR> Or does anybody have any suggestions? <BR> Thanks! Tue, 5 Jul 2011 13:01:35 EST 5 Little Things That Make a Big Difference Here are five important practices that are often overlooked on the way to the start line. This article was written by Amanda McCracken and appeared on Active. <BR> <BR> #5 Check Your Gear <BR> <BR> Tires pumped up, spare tube and CO2 cartridge? Extra pair of goggles, body glide? Are your shoes laced with elastic laces? Ladies, do you have extra tampons in your bag? If you are using deep wheels, be sure to bring the adapter to pump your tires. <BR> <BR> #4 Rehearse transition and warm up be... Sun, 3 Jul 2011 21:51:54 EST Mini marathon to sprint triathlon Hi All! I did a minimarathon in the beginning of May, and decided to sign up for a local sprint triathlon in August for my 40th birthday. I'll be fine on the run (it's my usual "short" run distance) as long as the biking and swimming don't kill me :) It actually shouldn't be bad, I routinely ride 5 miles/day to drop off and pick up my daughter from daycare, and today I swam as a cool down from my run (noon in Indiana is HOT!) <BR> <BR> So all the training programs I've seen go by time in... Mon, 6 Jun 2011 15:39:32 EST Greetings! HI All, <BR> <BR> My name is Michelle, I have been a triathlete for I think about 6 years now, but am taking a hiatus while in nursing school - time and money are not of abundance:^). <BR> <BR> The longest one I've done is a 1/2 Iron - great time - but random 90+ degree day so the run didn't go well:^(.... Did aspire to do Lake Placid, but due to injuries that look like they are possibly going to be lifelong, I'll have to stick to shorter ones. <BR> <BR> I did a random Sprint tri a fe... Thu, 26 May 2011 10:20:20 EST The Athlete's Omelet This recipe was presented to Active by Gale Bernhardt. I don't usually share recipes, but this is a keeper! It is incredibly easy to adjust this recipe for personal likes and dislikes. <BR> <BR> This meal is colorful, rich in vitamins and minerals, and it is versatile. Best of all, it tastes great. Before you start this recipe, you'll need to cook brown rice ahead of time and then chill it in the refrigerator. This gives you the best results. Steaming the rice is a good idea but you can cook... Wed, 4 May 2011 13:11:55 EST Swimming For Recovery This article appeared on triathlete webpage and is written by Matt Fitzgerald. Matt is a senior editor an Competitor Group and has written 17 books, and counting, including Brain Training For Runners and Racing Weight. <BR> <BR> Triathletes do all kinds of strange things to accelerate muscle recovery after hard runs. We stretch, take ice baths, wear compression socks, get massages, strap on Normatec boots, drink recovery shakes and so forth. A recent study suggests that something many of us ... Mon, 2 May 2011 12:36:43 EST My Open Water Swim Clinic I did an OWS clinic today to help prepare me for my 1st sprint tri with a lake swim next weekend. (my other had a pool swim) It was a lot tougher than I expected & I had to hang out on the canoe for awhile! <BR> <BR> You can read about my adventure here:<BR>ournal_individual.asp?blog_id=4202655 <BR> <BR> I have sprint tri #2 on Saturday! Kinda nervous already! Sun, 1 May 2011 22:27:04 EST 5 Common Hydration Mistakes While Cycling This article appears in Bicycling Magazine and was written by Selene Yeager as a result of an interview with Monique Ryan, RD, author of Sports Nutrition for Endurance Athletes. <BR> <BR> Hype: REPLACE EVERY LOST OUNCE <BR> Truth is, your body can't absorb fluids as fast as it loses them, and not every ounce of weight is lost through sweat anyway. <BR> <BR> Truth: KEEP UP WITH SWEAT LOSS-MOSTLY <BR> Replace about 75% of sweat lost during a long ride. To do this you need to know your sweat r... Fri, 15 Apr 2011 13:28:41 EST Posted about my first tri! I posted about my first sprint tri which was on Sunday. I actually did 2 posts as I had trouble loading the photos. So one 'shows' & one 'tells' about my first tri! Thu, 14 Apr 2011 20:35:35 EST 5 Tips to Tackle Any Run This article appeared on Active and was written by Jeff Galloway of Runner's World. Plain and simple! The below tips are perfect for beginners and a great reminder for others. <BR> <BR> At some point, all new runners realize that they are capable of tackling just about anything-whether it's hills, speedwork, long runs, or even races. But if you struggle with some workouts more than others, these strategies will help you complete every running challenge with success and confidence. <BR> <BR>... Thu, 14 Apr 2011 13:28:29 EST How to Swim Faster After my last triathlon, I made the comment that I need to learn to swim faster. I was dead last on the run because I walk and can't run. I made up 9 minutes on the bike and went into the pool in first place in the Athena division and ended up third after the swim. I have only been swimming for a year and I am using this article as a starting point. The article was written by Marty Gaal of USA Triathlon and it ran in Active dot com. I like this article because it narrows down what is really i... Thu, 7 Apr 2011 10:46:58 EST Wetsuit? I live in Oregon (obviously <em>211</em> ) and have been told it's best to get a wetsuit because of water temps but also because you are faster and float better. It was recommended to me to get the full leg, full sleeve kind and that there was a company that sells an entry level one for $99. They do have one at that price but it's a sleeveless model. I have found one for under $200 or can rent one online for $49. I'm worried about getting the right fit (I'm never a "normal" size... thin ... Tue, 5 Apr 2011 23:07:56 EST what's your training schedule? I'm about 12 weeks out from my duathlon and 16 from my triathlon. <BR> <BR> Currently I'm doing: <BR> strength 2-3x/wk <BR> running 1-2x/wk (I have to really limit my running due to an injury) <BR> cycle 2x/wk, 1 45-60 min ride, 1 long ride increasing in distance each week <BR> swim 1-2x/wk <BR> <BR> So far I haven't done any workouts where you do two activities back to back (a brick?) but I know I need to start working that in. <BR> <BR> How do you structure your workouts? Tips to shar... Tue, 5 Apr 2011 22:15:08 EST Did you hire a trainer? Just curious if anyone hired a triathlon trainer, swim coach or joined a structured tri-training group? did you like it? opinions? <BR> <BR> thanks! Tue, 5 Apr 2011 22:10:21 EST 2011 Season- What are you training for? Just curious what other people are doing... are you a newbie or seasoned triathlete? what distances and when? <BR> <BR> I am new to multi-sport events. I am doing my first olympic duathlon June 26 and an olympic triathlon July 24. I may do a sprint triathlon in August just for fun if I'm up to it and I *really* want to do the Warrior Dash in September to top off my summer racing season. Mon, 4 Apr 2011 16:20:22 EST Minimize Repetitive Stress Injuries <BR> This article was written for Active by Dr. Hamid Sadri, a sports Chiropractor. <BR> <BR> Being active and exercising helps to improve health and it also increases the risk of injury. The most common type of athletic injuries are repetitive stress injuries or (RSI). These aren't single-event traumas but injuries caused by accumulative and repetitive activities that are part of any sport. <BR> <BR> The general intention of exercising is to force the body beyond what it is capable of at ... Thu, 24 Mar 2011 12:05:21 EST Calories Burned Running vs Biking As a new biker, I'm confused about what my Garmin watch is saying I'm burning while biking. This weekend, I ran 1:42 with a heart rate average of 161. I burned 767 calories. I also biked 1:13 with a heart rate average of 122. I burned 635 calories. <BR> <BR> I would've thought I'd burned a lot less calories biking. My heart rate was much lower. If I'd went the same time, 1:42, I would have burned a lot more calories than I did running, but with a much lower heart rate. <BR> <BR> Can anyon... Wed, 23 Mar 2011 09:02:21 EST Hello! I am training for a half ironman! Its in the beginning of July! Also am on a weight loss journey! So...I figured Spark was the place to be :) <BR> <BR> This will be my second triathlon, I did a sprint tri in September. Yeah, if you are thinking "wow, going from a sprint to a half ironman is pretty ambitious...", well, you are right. But I wanted a challenge. And now, I've got it! <BR> <BR> Nice to meet everyone! Sat, 12 Mar 2011 05:39:45 EST 6 Rules for Running Faster This article is written by Elizabeth Waterstraat and originally appeared on <BR> <BR> 1. Start out Slowly <BR> In both training and running, take your time to build toward your goal. In training, spend <BR> time building aerobic fitness and strength before speedwork. At races, include a warmup <BR> to activate your muscles and gradually build into your race speed. <BR> <BR> 2. Focus on Form <BR> Time invested in focusing on form will pay off in free speed. Proper form is effici... Sun, 6 Mar 2011 18:27:06 EST 10 Cycling Training Fundamentals This article appeared in Bike magazine and is written by Selene Yeager. After reading the article it dawned on me that you can use these fundamentals for any sport...just change "cyclist" to whatever your pleasure and you will be on your way to serious improvement and health. <BR> <BR> 1. Have a plan. <BR> You might get fit by winging it, but truly remarkable accomplishments, whether upgrading to Cat 3 or scoring a belt buckle in the Leadville 100, require careful execution of a training pro... Mon, 28 Feb 2011 11:46:59 EST open water swimming - fear hi everyone! <BR> I have done two open water triathlons, and lots of open water practice for the events. So I am not completely terrified of open water, but I have this deep-seated fear of not knowing what's around me in the water, or that I will touch something or something will touch me. I know that it does affect my swimming and I expel way too much energy trying to keep that fear under wraps. <BR> <BR> My rational side thinks that the only way for me to get over this is to get into the ... Wed, 23 Feb 2011 15:50:12 EST 4 Drills to Improve Pedaling Technique Gale Bernhardt wrote this article for She is a USA Triathlon Coach. She currently coaches and was at the 2003 Pan Am Games and 2004 Athens Olympics. <BR> <BR> Anyone can ride hard-not everyone can ride fast. Most effective use of force during movement, to create power, depends not only on strength of muscles involved, but also on a series of coordinated neuromuscular patterns. <BR> <BR> Want to excel at cycling? You need to possess many aspects of fitness. One aspect is efficien... Tue, 22 Feb 2011 12:09:07 EST What do you ride? Folks- <BR> I am of course new to the sport. I was an avid mountain biker back in the day... but that was BACK in the day ;) <BR> I am looking to buy a new Tri bike.... I know next to NOTHING about them. I'm still in Iraq... due to return shortly so all my research is web-based. I don' even know HOW to be fitted for the bike ;) <BR> <BR> So- I would like to know what YOU are riding.... do you like it? Do you wish you were on something else? What do you like about it... would you reco... Mon, 21 Feb 2011 12:52:57 EST How to Create Your Own Interval Workouts This article is an example provided by Jessi Stensland for Jessi is a professional Triathlete and has produced videos on movement efficiency and true athleticism. <BR> <BR> Interval training is a great way to help you achieve specific improvements as you work to reach your true potential. <BR> <BR> Here is a great example of an interval progression with a basic premise that can be applied to any endurance sport. This example has 2 goals that are key to increasing your capacity t... Tue, 15 Feb 2011 13:10:00 EST Roadside Diagnosis Written by Christine Mattheis for Bicycling Magazine <BR> <BR> There are 3 simple steps to take after a bike crash. Remember it is not if but when you crash. Stay calm but act quickly and keep in mind these 3 tips. <BR> <BR> 1. Clear the Road: If the cyclist can walk, help them move away from traffic and clear bike and belongings off the road. If the cyclist is unconscious, block traffic and dial 911, perhaps flag down a vehicle for help? <BR> <BR> 2. Ask Questions: Examine the rider fr... Thu, 10 Feb 2011 22:31:04 EST How to Wash Your Bike There are four common missteps and three tips to a fast bike cleanup. Here are the 4 bummers to avoid along with three tips to make tidying up a cleaner experience. <BR> <BR> 1. Too-quick Start: <BR> *Don't skip initial rinse <BR> *Use light shower setting on spray nozzle, spray off entire bike top to bottom before going near a bike with a soapy sponge. <BR> <BR> 2. High-pressure Hazard: <BR> *Too much pressure and you can force water (soapy degreaser-laden water) into bearings <BR> ... Wed, 9 Feb 2011 11:45:24 EST 3 Ways To Relax Your Run Written by Sara Cox Landolt as a result of an interview with Paul Greer, thisarticle appears in Very easy tips! <BR> <BR> Good form gets you to the finish line and these three tips keep you relaxed and in good form on the run. <BR> <BR> 1. Lightly press your thumb and forefinger together. <BR> *allows you to focus <BR> *making a fist turns into tight shoulders which tend to pull the body backward <BR> <BR> 2. Don't cross your arms across your body. <BR> *elbows at 9... Tue, 1 Feb 2011 14:05:42 EST 7 Ways to Improve Your Race Time This article appeared in It was written by Paul <BR> <BR> Coach Joe Friel: "Goals should be event outcomes, not a vague statement about your dreams of success. They should be well-defined by including one basic element: what you want to achieve in given races." <BR> <BR> Consider listing your objectives into 2 categories: <BR> 1. Outcome-oriented goals <BR> -focus on highly-measurable results...absolute <BR> race times, place out of water, podium act... Mon, 31 Jan 2011 12:33:34 EST That Tingling Feeling. ........ This article was written by Matt Allyn for Bicycling Magazine. I hope it sheds some light on a popular bike problem. <BR> It starts with a tingle in your big toe or possibly your pinkie and before you know it, you are squirming to get comfortable for the rest of your bike ride. Most numbness issues are caused by poor fit. Here's how to adjust you set up. <BR> <BR> FEET <BR> Ill-fitting footwear is the root cause. Shoes are all made differently. Shoes with greater height for example, allow... Thu, 20 Jan 2011 12:13:55 EST would you enter your first triathlon alone I would like to compete in a triathlon however I have to improve my swimming skills in order to do so. I am sure swimming lessons would help but is there anything else I can do to improve my swimming speed, do I have to change my diet. I run for 40 minutes everday and I am in pretty good shape. Wed, 19 Jan 2011 22:53:26 EST Your Typical Swim Workout? I have been asked to add this forum on this page. I need those of you that are good swimmers to respond. My personal swim workouts are not something to write home about. In fact they are less than stellar. Fri, 14 Jan 2011 13:33:48 EST What Training Plan do you follow? I started following my first training plan last spring when I trained for the Ragnar Relay Great River. It was all running so I got used to running 5+ days per week (or at least planning to). I also bike in the spring/summer/fall 3-4 days a week usually long distance with bluff climbs. I tried to add swim back last fall but I gotta get back at it. I found the FIRST training programs for running and I'm excited about that because now I can fit in bike, swim, strength and yoga more easily. ... Fri, 14 Jan 2011 11:59:08 EST Survive Indoor Cycling Workouts This Winter! Bruce Hildenbrand wrote this article for and it can be viewed there along with some sample cycling workouts. <BR> <BR> Most of us feel that indoor cycling is like running around in circles in a jail cell. There are a few things you can do to keep the bordom factor to a minimum. <BR> <BR> 1. Cycling Classes <BR> *Spin Classes <BR> *Motivation--a lot like chearleading meets cycling and it works for many people <BR> <BR> 2. Cycling Clubs <BR> *Some clubs meet at a bike shop, ... Thu, 13 Jan 2011 11:20:35 EST 5 Moves For Ridicuously Powerful, Sexy Pistons Doing 2 sets of 10 to 12 reps twice a week is suggested. The exercises themselves are different and quite interesting but you probably need to visit the website for further instructions if you don't know what these exercises are. Selene Yeager wrote this article for Bicycle Magazine and you can read the entire exercise explanations at <BR> <BR> 1. Single-leg Lift Off <BR> 2. X Lunge <BR> 3. Hip Hinge <BR> 4. Speed Skater <BR> 5. Stuck Jumps <BR> <BR> I tried these e... Tue, 11 Jan 2011 11:30:54 EST Recommendations for an indoor bike trainer? Hi everyone! I am doing some research now to buy an indoor bike trainer for my road bike. Biking is by far my weakest part of the tri and I really need to be getting in a lot more bike workouts than I am and I know the trainer will help me. Does anyone have any recommendations on which trainer you would buy? Thanks in advance! Sun, 9 Jan 2011 15:11:45 EST 9 Cross Training Tips for Cycling These reminders appeared in the December issue of Bicycling Magazine. You should be able to add your own exercises for more variety. <BR> <BR> 1. Try Yoga: for maximum cycling power <BR> <BR> 2. Follow the Fit Chick- Selene Yeager and her exercises <BR> <BR> 3. Work the whole body- core, flexibility, and high impact exercises <BR> <BR> 4. Exercise ball- for core exercises <BR> <BR> 5. Stretch- a few minutes everyday <BR> <BR> 6. Jump Rope- high impact and cardio <BR> <BR> 7. Lun... Sun, 2 Jan 2011 22:57:04 EST New Member Introduction Hello! I currently live in Waynesville, MO, which is located outside Fort Leonard Wood, MO. In December 2009, I graduated with two master's in Elementary Education from Western IL University and Reading Education from Missouri State University. I'm not currently teaching full time but I'm working as a teachers aide with Special Education students. I'm in the IL Army National Guard where I just recently took my commission as a 2LT. I spent 12 years as a health care specialist (medic). I've bee... Sun, 2 Jan 2011 22:05:47 EST 1000 cycling miles in 2010 Cycling is my favorite of the 3 legs and I worked hard on my cycling this past year. I reach 1000 total miles in 2010, which is more than I have done in my entire adult life combined! My orginal goal had been 500 miles. which was still going to exceed my 2 years of previous mileage of 359 in 2009 and 351 in 2008. But I was working towards a century ride by the end of the summer so the miles really added up. by middle of summer I realized I needed to reset my goal to 1000. One extra spin class... Sat, 1 Jan 2011 13:56:08 EST 13 week couch to tri- wanna join me? Hi! <BR> <BR> I have been away from SP, exercising, and eating right for about 6 months. I am ready to start back up, and I plan to do it by training for a Sprint Triathlon. I am going from zero exercise, so I am starting a couch to sprint tri schedule that I found here: - I may not be able to hack the first week on the first try, but I'm going for it! <BR> <BR> Anyone want to join me? <BR> <BR> I will probably do the pre-training first for at least a week or two t... Thu, 30 Dec 2010 20:22:30 EST I guess it's the off-season? What races do you look forward to in the spring? <BR> <BR> How many triathlons do you want to do in 2011? <BR> <BR> What is your biggest triathlon fear? <BR> <BR> What is your favorite part about participating in a triathlon? Thu, 2 Dec 2010 11:50:13 EST Great Core Workout- cyclists and others Dimity McDowell wrote this for Bicycling Magazine. I have a lot of fun working through this workout. It has helped me tremendously. <BR> We all know that our legs provide the most tangible source of power when cycling. The abs and lower back are the vital foundation from which all movement, including the pedal stroke, stems. A solid core will help eliminate unnecessary upper-body movement, so that all the energy produced is delivered into a smooth pedal stroke. <BR> Try this routine 3 times... Sun, 28 Nov 2010 15:47:54 EST Bike training at home My main exercise right now is running which I do all year round outside. I plan to swim twice a week at a local pool. I need to decide what to do for cycling. <BR> <BR> I really like the idea of having a bike at home I can use. I find it difficult to get to a gym so if I'm already doing that twice a week to swim, I might not make it very often for a spinning class. I'm also trying to think of what is more cost effective. <BR> <BR> If I have a bike in my living room in front of the tv, I wil... Wed, 17 Nov 2010 17:52:37 EST Danskin Registration is open!! Hi all you ladies out there. I just wanted to let you know that the Danskin triathlon series registration is OPEN for 2011. Holy cow! It hasn't ever opened this early before and at least in Seattle, the race usually sells out. <BR> Here's a link to their web page: <BR><BR>ml <BR> <BR> Good luck! Can you believe that we should already be thinking about this?? Wed, 17 Nov 2010 15:41:40 EST Treadmill for Training? Some athletes don't like training on a treadmill. It mitigates the stimulus, fresh air and even the social aspects of running outdoors. However, it is a viable tool you can use in a variety of ways. <BR> <BR> Treadmills cause a slightly different muscle recruitment pattern compare to outdoor running particularly in the hip flexors. Putting the treadmill on a one to two percent grade will closely approximate outdoor running and outdoor wind resistance. <BR> <BR> Treadmills are a great pla... Wed, 10 Nov 2010 12:14:40 EST AFLAC Iron Girl Columbia, MD/ SheRox Philly????? My interest is peaked to try a triathalon in 2011. For some reason the Aflac Iron Girl (Columbia) sounds interesting. (because swimming is not in a river like Philly SheRox) I like that both are all women. I have never competed in a tri before. I can bike (done the 55 mile ACS Cancer Ride in Philly) and I completed my 1st HM this past summer. Swimming is my concern. I can swim, but need lots of training. I love breast stroke :) Plus my gym does have a pool. <BR> <BR> Anyone compete i... Wed, 27 Oct 2010 12:29:58 EST Why Triathlon? I got this information from the Triathlete articles on These are 10 performance tips from Chrissie Wellington. If you have ever watched her compete she always has a pleasant facial expression. Maybe the following will tell you why. <BR> <BR> Tip #1 Passion gets you further than gear. <BR> *should be passionate and enjoy the sport and never lose sight of that <BR> *keep the love of sport in mind <BR> <BR> Tip #2: More isen't always better. <BR> *err on the side of quality an... Tue, 26 Oct 2010 12:36:44 EST 3 Long Run Principles to Remember Ed Eyestone of Runners World wrote this article that appeared in Active Runner at <BR> <BR> Improvement in runners largely due to cardiovascular development. <BR> 1.Long runs deliver a slew of physiological benefits: heart gets stronger, ventilatory capacity increases. <BR> 2. Muscle strength and endurance improves because mitochondria and capillaries become more dense. Body is taught to use fat for fuel rather than stored glycogen. <BR> 3. Going long calluses you mentally an... Tue, 19 Oct 2010 11:01:32 EST Overweight Biking Hi all! In the past year I've run two 5K's and really improved my swimming. However, the biking has been very difficult for me. I get extremely winded on hills and I don't know how to solve this problem between now and May. I have heard that the only way for an overweight biker to really improve is to lose weight. I'm obviously working on that but do you guys have any other tips? I live in San Francisco where it is extremely hilly and I feel lame walking my bike up most of the hills. How can ... Tue, 12 Oct 2010 01:24:45 EST Pre-Competition Jitters After competing all of my life in several different sports, I found the following article interesting. Normally, a person has a few"butterflies" in their stomach before the beginning of an event but a few people can become very ill. Here are a few suggestins to help you calm your jitters. <BR> <BR> 1. Grab your ipod and listen to some good music. Nothing too slow and dreary and nothing too upbeat such as the lastest heavy metal release. Don't forget to hand off your ipod before the even... Mon, 27 Sep 2010 13:35:30 EST Total Newbie to Tris <em>213</em> I'm Jayne <BR> <BR> I live just west of Houston, TX. I've run a couple of 5Ks and have a couple more scheduled for this fall, but I've never done a Tri. I'm looking at doing one in March or May of 2011 (not sure which month it's scheduled in). <BR> <BR> Since I've never done this before, I'll be looking for any training tips, plans, resources you all can share with me. <em>304</em> Thu, 23 Sep 2010 08:54:01 EST Gluten-free Diet? I am toying with this idea. I am almost gluten-free already and did not realize it. Some simple switches to do and I will be there. Any thoughts on the subject? Thu, 16 Sep 2010 13:38:14 EST New to triathons and this team I am new to this team and triathlons. I completed my first sprint triathlon (1/2m swim, 14 m bike, 5K run) this weekend. My goal was to finish and I did that. I really freaked out in the swim. Despite tons of practice swimming in the lake all summer, I was overcome with anxiety during the race and barely remembered how to swim! Although slow, the bike & run were fine. Going into the race I wasn't so sure I would do another. Now, I feel like I have to do it again! I need to prove to myself tha... Tue, 14 Sep 2010 09:27:08 EST Wetsuit or Not for my first Tri (5 days away!) Hi! My first sprint tri is Sunday, Sept 19. I hadn't planned on using a wetsuit for the swim but the weather has suddenly gotten way colder this past two weeks! The water temp is about 64 degrees - outside temp has been in the 50s in early morning. Should I try to find a wetsuit to rent? <BR> <BR> Any and all advice is welcome! And yes, I know I am a procrastinator! :) <BR> <BR> <em>304</em> Mon, 13 Sep 2010 21:17:31 EST goal 3 sprint tri in 3 mo, 2 down 1 to go I did my first spring 8/21/2010. I had bladder surg May 26. I wasn't allowed to train after until July 4. Then I did my first sprint in 90 degree weather. I did my 2nd tri yesterday 9/11/2010. I have my third tri Oct 10. My goal of 3 in 3 mo is almost here!!! <BR> <BR> I started losing weight Nov 1 2010 then started training for the tri in Feb. I have lost 11 inches off my waist since Feb and 50 lbs. It has been an amazing journey. My personal trainer and swim coach have been my biggest sup... Sun, 12 Sep 2010 14:25:24 EST Tri-ing to be a Tri-Althete I am currently a runner and would love to become a trialthete. I read about Tri's on blogs and through friends and I am anxious to try one. Unfortunately, with fall and winter approaching in MN, I will have to wait until next spring. <BR> <BR> Looking forward to learn some hints and tips from this team! Tue, 7 Sep 2010 19:38:30 EST Anyone doing Nation's Tri in D.C. next weekend? I am, and am super nervous! Sat, 4 Sep 2010 10:51:09 EST belfastbiker looking 4ward to being a triathlete! Belfastbiker here, Started at 327lbs, lost 80.5, so still overfat. :) <BR> <BR> Like walking, now cycling, starting to run a little, will start swimming next month when I can afford the pool. :) <BR> <BR> Lok forward to taking part in the various discussions here as I do my first triathlon next year, my first Ironman too. :) Sun, 29 Aug 2010 18:55:08 EST Jumping in with both feet... Hi, I'm christine. I'm going to do a triathlon. <BR> <BR> I've recently been teaching myself to run (with the couch to 5k program), and *gasp* finding myself actually liking to run. <BR> <BR> I read a book "the slow fat triathlete" which made me think to myself....well, that sounds like a challenge! <BR> <BR> I'm 33, and a mom of 3 girls (9,7,and 4). I've been married for 13 years, and we live in calgary, AB (which means my choices of open water tri's are the mountain lakes ... BRRR) <B... Sat, 28 Aug 2010 12:46:53 EST Tri-ing Again Hello everyone, I am happy to have found this team. I did a Tri in May at Disney. That was my first experience of swimming in open water so I refused to put my face in the water which totally messed up my swimming technique and took me forever. The bike ride, I pretty much cruised and on the run was ok. I finished and I was happy about that. Next week I will be doing the Trek Tri at Disney in Orlando. I have been working with a coach so this time I expect to do way better than the firs... Fri, 27 Aug 2010 13:03:24 EST Do You Eat To Compete? Here's a nutrition strategy that can help fuel your body with a well-balanced sports diet. These suggestions guide you towards an eating style that's simple and practical, yet can effectively help you eat well to perform well. <BR> <BR> 1. Eat at least 3 kinds of nutrient-dense food at each meal <BR> Example: not just a bagel but peanut butter and low-fat milk <BR> 2/3 of meal should be whole grains, veggies and fruits and 1/3 low-fat meats, dairy, beans or other protein-rich foods. <... Thu, 26 Aug 2010 15:54:51 EST Excited to tri! Hello, <BR> My name is Mark and I live in Las Vegas Nevada. My daughter did a tri earlier this year and thought I should try it as well (avoided the pun). I am not in shape, I have diabetes and I am 53. I still want to give it my all and see what I can do. I am starting from scratch here. I mean I have no gear as well. I will have to build it up as I go along. I look forward to any advice and am excited to tri. <BR> <BR> Thank you. <em>205</em> Wed, 25 Aug 2010 19:02:40 EST Recipes for Recovery I found the following recipes on Interesting and different. <BR> <BR> Cherry and Blackberry Smoothie <BR> *Provides carbs, antioxidants and protein <BR> *Cherries and cherry juice is shown to reduce muscle soreness following exercise <BR> <BR> 11/3 cup frozen sweet dark cherries <BR> 2/3 cup frozen blackberries <BR> 1 cup tart cherry juice <BR> 1 cup low-fat plain Greek yougurt <BR> 1tablespoon ground flaxseeds <BR> Combine all ingredients in a blender and puree until smooth.... Wed, 25 Aug 2010 13:22:30 EST Hello Hey , I joined because I'd like to lose those last 20 pounds that I can never get off. I like to be active, which should help me in my quest, but I also enjoy food and that it probably why I've had such trouble with my weight. Thu, 12 Aug 2010 17:16:38 EST New Member Introduction Hi All: <BR> <BR> I am new to this group and fairly new to the sport of triathlon. I am a 33 year old working mother of 2 living in Atlanta, GA. <BR> <BR> I did my first race back in June in Fairhope, Al and am currently training for race number 2 on August 29th in Athens, Ga and race number 3 on October 3 at Lake Lanier, Ga. <BR> <BR> Prior to February of this year, I would not have classified myself as runner, swimmer, or biker. In fact, I could barely run a quarter mile without feelin... Wed, 4 Aug 2010 15:52:19 EST New to the team Hi everyone! I did a try-a-tri a few years back and am going to try it again in just a few weeks. I've been a runner all my life and am a decent swimmer but I haven't been on my bike much...something I'm going to change starting tomorrow! I own a mountain bike so it wouldn't be great for longer distance tri races. I'll have to save up for a road bike and try a longer distance triathlon someday (soon, I hope). <BR> <BR> Anyhow, just wanted to introduce myself to the group. I'm looking forward... Sat, 24 Jul 2010 23:52:31 EST I need advice for first triathalon Well I have finally committed to doing a triathalon. I was going to wait until next year but then thought what the heck am I waiting for? I am doing a supersprint which is .2 miles swimming (open water), 17 miles biking and then 1.5 miles run. <BR> <BR> My question is what do I do to train for it? I have until September 11th and I am pretty lost and overwhelmed right now. <BR> <BR> Any hints, tips, advice, training would be greatly appreciated! Wed, 21 Jul 2010 11:12:37 EST Breakfast: Most Important Meal of Athlete's Day Nancy Clark, MS RD CSSD wrote this article and it is a goodie. <BR> <BR> Breakfast is the meal that makes champions. If you want to lose weight, start dieting at dinner and not at breakfast. A bigger breakfast can prevent later day binge eating. To lose weight one should target at least 500 to 700 calories for breakfast. <BR> <BR> One example: English muffin, 1 tbsp peanut butter, orange juice and a yogurt is 500 calories which allows you to eat less at night and to create a calorie def... Fri, 16 Jul 2010 08:03:18 EST Looking for a Triathlon watch I'm looking for recommendations for a sports/triathlon watch that I could easily press one button to get my splits for each sport... as opposed to having to press several buttons to change the various functions of the watch. <BR> <BR> I don't need anything fancy... just easy-to-use multi-sport capabilities & a heart-rate monitor. (price range... not more than $100) <BR> <BR> If you have any recommendations, please let me know! <BR> <BR> Thanks! <BR> Patty <BR> <em>237</em> <em>332</em> ... Tue, 13 Jul 2010 01:03:51 EST Greetings! Hello everyone~ I'm new to SP... just getting going here... lots to take in! <BR> <BR> I'm doing my first (sprint) Tri race this Saturday... the Tri-4-Fun in Sacramento- I'm very excited !!! I love triathlon! :-) <BR> <BR> To anyone else doing a Tri race this weekend: <BR> "Strong race" & have fun! Wed, 7 Jul 2010 00:01:20 EST Triathlon Trepidation My first triathlon is not an officially timed one. They have a timer above the finish line- that's it. no chips, no numbers, no markings. It's more for those that are elites for downtime training, but open to anyone. It's an open water swim, a hilly bike ride, and a simple run. I'm starting to wig out. Of course the goal of the first triathlon is to finish, but no one wants to finish last. My goal is under an hour. Especially since this one older guy that did the last one walked through the w... Tue, 6 Jul 2010 16:58:12 EST Athena category How do I go about finding mini tri's with the Athena category? Sun, 4 Jul 2010 08:49:41 EST SWIMMING HELP?? I am new to swimming and I am wondering how much I should train to do a sprint triathlon? I can run and bike- the swimming is the hardest? Any ideas and recommendations for a new swimmer? <BR> HELP Sun, 27 Jun 2010 22:06:31 EST Sprint Triathlon national championships Hey guys, lets plan on the USAT Sprint triathlon national championships for 2011. Not sure yet were it is going to be, but too late to think about 2010 (at least for me). Fri, 25 Jun 2010 16:06:18 EST Hi, I'm New! My husband introduced me to SparkPeople and I'm enjoying being a member. I'm also new to triathlons. I've done two and love the challenge. Thu, 24 Jun 2010 09:16:46 EST I am totally out of my league! Hi, I'm Melissa. I'm pretty new to SP and very new to the world of triathlons. I set a goal to complete a sprint triathlon in September, wanting to get fit and lose lots of weight in the process, but don't know if it's realistic to even fathom the idea! I used to be an athlete but am now a fatlete. I can use any encouragement out there! Don't even know where to start asking questions but would welcome any advice from those who have been in my shoes. It's intimidating out there!!! Thank you so... Mon, 21 Jun 2010 22:26:15 EST Sole Searching: What's Causing Your Foot Numbness? Great article that includes a handy guide to discerning what's causing the problem, and how to fix it. Too many cyclists suffer foot numbness during long or hard rides. <BR> The article is written by Jason Suppan, DPM <BR> You can read this article at Sat, 19 Jun 2010 08:58:46 EST Race Pace I found a good article dealing with pace. It is called Pace Strategies for Race Day and is written by Gale Bernhardt. <BR> You can read this article at: Sat, 19 Jun 2010 08:55:07 EST Just completed my first sprint triathlon! What a great experience! I have been training for the Mackenzie Sprint Triathlon since January. It was one of my New Years resolutions and one of the main reasons I joined SparkPeople. My two goals were to finish and to not come in last....well I finished and I came in second too bad. The best part of the whole experience was that I won a free entry into a sprint triathlon happening July 18th. I guess I need to keep the momentum going! Wed, 16 Jun 2010 01:46:54 EST 1 at a time or all 3 at once? I just decided yesterday that I was going to train for a sprint triatahlon. The one I chose is about 10 months away. I just started running last week (C25K) and I swam laps in my pool the past 2 nights (250 yards total - and it was HARD!) <BR> <BR> So, my question is: should I start training in all 3 sports? Or should I just run for awhile and then add one of the others? Or should I start with both running & swimming? Or how do I do this? <BR> <BR> <em>304</em> Sun, 13 Jun 2010 22:37:22 EST Newbie introduction Hi! <BR> <BR> I have never been athletic, even when I was young and skinny. I signed up a month or two ago for my first sprint tri (in mid-August). Since our July beach trip has been canceled (curse BP!), I have signed up for another on in mid-July - it is coming up very soon! I have a month to get ready. I can do the distances separately; the problem is putting them together AND finishing before they stop timing. <BR> <BR> My goal is to finish before they stop timing. I'm going to fin... Sun, 13 Jun 2010 12:17:04 EST What is Your Favorite Relaxing Pastime? I play with my dogs, read and stretch with some yoga. What do you do? Sun, 13 Jun 2010 11:05:05 EST Your Typical Run Workout? Please share with us. Sun, 13 Jun 2010 11:02:04 EST Your Typical Bike Workout? Please share with us. Sun, 13 Jun 2010 11:01:15 EST Your Typical Swim Workout? Please share with us what you are doing. <em>334</em> Sun, 13 Jun 2010 11:00:29 EST June and July 2010 Challenge! The challenge is easy enough...just huddle with the team at least three times a week! Sun, 13 Jun 2010 10:22:33 EST Which Sunscreen Do You Use? This is part of an article from Running and FitNews, Vol. 16, Number 8 found in the American Running Association, visit them at <BR> <BR> Good reminder and one I wish I had read before my last Tri...where my sunscreen failed me...... <BR> <BR> The incidence of skin cancer is on the rise as reported cases of melanoma have climbed. Although most people are aware that ultraviolet radiation causes skin cancers, the tan-is-beautiful attitude still prevails and most thin... Sun, 13 Jun 2010 10:16:52 EST Beginner's Fears Hi! I am 40 years old an have been with SP only 12 days. I started training with C25K last week and completed the first week. I am signing up to do two 5Ks - one in Sept & one in Oct. <BR> <BR> Back in 2004 I started training for a sprint triathalon, but life interferred. At the time, I was using a treadmill (not very well), taking spinning classes twice a week (I haven't been on a bike in many years), and took about 6 weeks of semi-private swim lessons. I did enter two 5Ks though I walked m... Sat, 12 Jun 2010 22:50:42 EST Open Water Swim Sighting ........ The efficient open water swimmer is capable of sighting. Sighting is lifting up your head high enough to be certain that you are swimming on line as fast as possible. <BR> <BR> There are no black lines on the bottom of your local lake or ocean floor. If you keep your head down too long, you run the risk of swimming off course and adding distance and time to your swim. If you lift your head to often, it can significantly slow your pace. You need to practice to find your happy medium. <BR>... Fri, 11 Jun 2010 07:59:41 EST Triathlon Race Pack Essentials The "Humpback of Notre Dame" look, is not functional when walking into a race expo and transition area. It might work when you have numerous errands to run downtown. So how do you condense? <BR> Jacque Crockford has written her top 10 essentials for a great race day and a size effective race pack that will leave your competitors wishing they didn't have to "check their luggage." When preparing for an upcoming race...long or short, veteran or newbie, there are 10 items that you will need on... Tue, 1 Jun 2010 22:44:28 EST New to the Tri World and can't wait to dive in!!! If you have seen the book called Slow Fat Triathlete that describe me perfectly. I am just starting the journey with a goal of doing my first spring on Sept 18th. <BR> Yesterday was my longest run thus far with the training program I've been doing and I felt like I was doing an elderly shuffle but I made it through the whole dang thing! Planning on starting the swimming aspect tomorrow night and then just slowly increase distances and being comfortable with each aspect. <BR> <BR> If anyone ... Tue, 1 Jun 2010 13:24:03 EST Tapering... ........... Hi, I find it very difficult to taper. I know I have to trust my training, and for the most part I do. I just feel so bored and guilty if I have a real easy week. Any suggestions? Sun, 30 May 2010 14:43:30 EST Hi all... I'm new and love tri's! <em>213</em> I'm a SAHM of 5 (10,7,3 and 17 month old twins) and also have the privilege of home schooling! I did my first sprint tri when our third daughter was 1. I loved it! The reason I started training was because of my body... I love running, but by itself, it is too hard on my body, so decided, "why not a tri?" I love all 3 sports and the cross training saved my body- especially the hot tubs after swimming! lol Anyhow... I had big plans for the next summer to do more and at least a... Tue, 25 May 2010 11:47:41 EST Achieve a Smooth Pedal Stroke Normally when you pedal with both legs, the leg that pulls your foot through the bottom of the stroke and back up to the top of the 360 degree "cycle" is under used (as the other leg, when pushing the crank through the downstroke has significantly more power and thus allows a bit of slacking). Learning to pedal a complete 360 degree circle with both legs working together will make you a better rider. Practicing with one- legged drills will embed this idea into your pedaling style. You migh... Mon, 24 May 2010 13:13:01 EST 10 Ways to Be Your Race-Day Best! T.J. Murphy wrote this article for Triathlete Magazine. <BR> <BR> Keep in mind that there comes a time when there is no benefit to continuing to train hard. It takes weeks to turn hard work into increased muscle and power and overdoing training, especially during race week can destroy your race day dreams. <BR> <BR> Some Do's and Dont's that may give you the extra edge: <BR> <BR> 1. Fully Prepare <BR> *Don't be unprepared..if you are there is no chance to luck your way through <BR> *Mant... Wed, 19 May 2010 16:41:26 EST Faster Transitions Tips. I realize that the majority of us are not elite athletes and that some of the following tips may seem pretty farfetched. However it is always fun to practice and see how much faster you can get with whatever you decide to do. <BR> In order to have faster transitions, you have to practice. Start practicing weeks before your event in order to execute the fastest possible transition. Practice until transitions become second nature to you. <BR> *Include practice in your brick workouts <BR> *Se... Mon, 17 May 2010 12:08:42 EST Hello from Washington Hello everyone! My name is Amanda. I did two My Way or the Tri Ways in Colorado a few years back. I did it my way and swam, ran, and then swam again. I moved to the Seattle area and a goal for this fall is to do an actual sprint tri, although the bike part scares me...such a clutz! Sun, 16 May 2010 16:52:02 EST Carbohyd rates--A Must! Carbohydrates are a must for training and competing. There are alot to choose from besides your favorite sports drinks. Gels, blocks, real foods, energy bars are all available to help beat the bonk. Your choice doesn't matter unless the carbohydrates are easily digested and improve performance. <BR> Known Facts: <BR> Carbs boost blood glucose levels helping to eliminate fatigue and allowing you to proceed as planned. <BR> Portion control: consuming several carbohydrate sources at one time ... Tue, 11 May 2010 12:20:07 EST Celebrating 40th birthday with first triathlon! Hello to all of my fellow triathletes in SparkLand! I will be turning 40 this October (2010) and decided that I wanted to celebrate the occasion by doing a triathlon. I'm not sure yet whether I'm really crazy or really smart. My husband, dad, and brother-in-law are all planning to participate in the Santa Rosa Island Triathlon with me on October 2nd...I can tell you that I am SO glad to have 5 months to train for it! <BR> <BR> I am a total newbie but am having a blast with the tri journey... Tue, 11 May 2010 11:40:29 EST Swim Faster Tips In order to swim faster, one needs to apply basic physics to the swim stroke. If you can increase your force and/or increase the velocity of applying the force, you will generate more power which in turn will make you faster. <BR> In swimming force is the amount of pressure your hand and arm apply to the water. The harder you push, the more force you exert. To swim faster you need to push harder against the water or move your hand faster through the water or both. <BR> The secret to applyin... Mon, 10 May 2010 11:16:29 EST First Triathlon in August! HI all, <BR> I'm signed up for my first triathlon in August--sprint danskin. I'm looking for all the help I can get :) So far having fun with the training. I'll be doing a 5k at the end of the month and I think I'll be OK for that. Just wanted to say 'hi'! Mon, 10 May 2010 08:02:53 EST Bike to Run Transition ...OUCHIE! I posted this in the beginning tri area but there's not a lot of activity over there so I wanted to post here as well.... <BR> <BR> I'm having an issue when I transition from the bike to the run with a burning type pain on the tops of both feet and in the muscle on the front part of my legs. Tibialis Anterior? The muscle that just the outside of the knee that flexes when you flex your foot's that for a definition. LOL! :) I have ended up walking/running through the first mile ... Mon, 3 May 2010 15:13:18 EST First Tri in July- Athena Division That's right, big girl tri-ing. I'll be participating in a super sprint tri .25swim, 7mibike, and 1.5mirun. <BR> My husband is supposed to do this with me, but he isn't working out, watching what he eats, or even training. I get the feeling I will be going solo. <BR> Tonight was my first brick practice and I fell off the bike and scraped up my knee. I have a tri bike for myself, but it needs new tires and we haven't gotten them yet. So, in the meantime, I am using the hubby's bike and he is... Thu, 8 Apr 2010 20:38:25 EST Training Tips As a team it is always a good to hear how others a training. Sharing what works and what doesn't is a good learning tool for all. share your training tips. Wed, 17 Mar 2010 11:10:34 EST March 2010 Challenge I need to get back into a healthy routine before I can pursue a triathlon. So I am setting up a challenge for March. So I am going back to the basics to bring my strength back up. So this is very simple. I want to bring up my daily numbers and I would love to see a lot of you to do the same if needed. This is just fir self motivation. So have fun. <BR> <BR> Daily Tracker <BR> <BR> Water intake: <BR> <BR> Fruits & Veggies: <BR> <BR> Exercise min: <BR> <BR> Express how you feel with an ic... Wed, 10 Mar 2010 11:36:14 EST Need help with correct bike training technique I am training for my first triathlon, a lot of my bike training will happen indoors on stationary bikes. My question is, what muscles are worked the hardest? I seem to use a lot of calf muscle, is this correct? <BR> Thanks, Wed, 3 Mar 2010 17:46:19 EST First Triathlon - First swim class tonight, yikes! Hello, <BR> <BR> My goal for 2010 is to do my first triathlon. I signed up for a swim class which starts tonight. Any and all beginner swimming pointers welcome! The class is just a basic swim, not specific to triathlon training. <BR> <BR> I currently do a combination of strength training and cardio; including running and spinning. <BR> <BR> The triathlon is June 6th and is known to be a good one for beginners. I'm excited and nervous all in one! Wed, 24 Feb 2010 11:59:34 EST Any suggestions: Trek vs. Specialized ok, have spoken to both bicycle shops in our area. The choices have been narrowed down to the Trek or a Specialized Ellez at roughly $880 (that includes tax and Louisiana tax is brutal, 10%!) The reasoning being that if I stay with the sport, I would upgrade to a carbon bike at some point and the Raleigh is $600 so the next step up is the Specialized or a Trek. Any suggestions/recommendations? I have two small boys, ages 3 & 5 so I can't train for more than the sprint triathlons at this p... Fri, 15 Jan 2010 14:36:27 EST 2nd Time Around Hi all! My name is Irene. <BR> <BR> I completed my first sprint triathlon last July (Iron Girl Syracuse). Yay! I cam in 8th to last, but I didn't care. I finished it and was very proud. <BR> <BR> Afterward I decided I was going to do it again this year, except I am doing three. My goal is to cut 40 minutes off my time. <BR> <BR> Unfortunately, a week after a 5K in October, I started having hip pain. I went to the doctor and he tried some things, but nothing worked. I missed my last two 5K'... Wed, 13 Jan 2010 16:37:23 EST Recommendation for an entry level road bike needed Hi, I did my first sprint tri last summer. I did 10 miles on my husband's Wal-Mart special mountain bike. I then bought a Scwhinn GMC race bike at Walmart for $150 (I don't like it)so am going to buy a good bike. No bikes in our area actually carry the road bikes, they have to be ordered and since I am tall (5' 10") I will need a man's bike or so I am told. So recommendations are welcomed because the local bike shop only orders Trek (and I'm not real keen on spending $800 on a bike) but ... Wed, 13 Jan 2010 15:51:15 EST Triathlon-A Goal Last summer, I worked as a lifeguard for the swimming portion of a triathlon. Ever since, I have been planning to try one myself. The first one that I want to do is on June 23rd, 2010. Its a sprint. <BR> <BR> I have been swimming competitively for 8 years, and I run regularly. However, I do not bike often. I think that the biking portion will be the most challenging. <BR> <BR> I'm hoping to be able to fit in a good training routine. I am a full time student, and I am currently also student ... Thu, 7 Jan 2010 09:42:55 EST Tri over 50 Hi there, <BR> <BR> I am 50 and a bit and am looking at doing my first Tri, I am starting from scratch in all legs and would love any information that others can give me that have started training for a tri around these tender young years. Sat, 21 Nov 2009 02:51:59 EST First Time Triathlon Competor So I'm planning to do my first Triathlon in 2010. It's a sprint, which I think is a good start. Now that I've essentially hit my goal for weightloss, (I'm just not worried about the last few pounds cause I feel so good in my body now) I've decided to pick a new goal. A Sprint Triathlon. I haven't told anyone other than my husband and then my sister and her husband found out on accident (they asked me to do the same triathlon with them and I was like I already am). I don't want anyone to... Tue, 17 Nov 2009 13:27:15 EST HRM while swimming Does anyone use a HRM while swimming? I have a Garmin, which I would never swim with, but I just bought a Timex Ironman HRM. I swim with my non-HRM Timex, so I know it's ok, but is the chest strap? How do the zones compare to running and cycling (I know they're lower, but by how much)? I don't push myself hard enough in the pool, and I'd like to use HR to convince myself I'm not going to die if I go harder :) Wed, 28 Oct 2009 09:33:04 EST Winter Training for Triathletes What are you all doing for winter training? I've been throwing around various ideas in my head but I'd be interested to find out what others are planning on working on? Sun, 4 Oct 2009 19:23:21 EST Bike Trainer Hi Team, <BR> <BR> I completed my first sprint tri this past July. I am now entering the off season. I was wondeirng if anyone uses an indoor bike trainer??? What should I look for??? Thanks... Sun, 4 Oct 2009 01:59:04 EST I completed my first sprint tri!! Wow, what an experience. I definetely incorporated the tips and tricks you all gave me...and I finished. It ended up being a VERY challenging course, but I DID IT!!!! <BR> If anyone is interested, I did a full recap on my blog: <BR> Thanks to all!!! <BR> Courtney Mon, 28 Sep 2009 19:31:19 EST Heading out to my first sprint tri! Thanks for all the support, advice and ideas from this team! I'm super excited for my first sprint tri on Sunday. <BR> <BR> If anyone is interested, I will be posting a full race recap on my blog Adventures in Tri-ing. <BR> <BR> Thanks again...wish me luck! <BR> Courtney Fri, 25 Sep 2009 17:18:18 EST First sprint tri next weekend! Hi all, I found this team a little late in the game, but my name is Courtney and I live in the Chicago NW suburbs. I'm doing my very first sprint tri next weekend. I wanted to do a tri last year but it fell apart. I was determined to meet my goal this year! I have been training all summer for my distances of 1/2 mile swim, 12.4 mile bike, and 3 mile run. I have to say I'm nervous, but cannot wait to feel the sense of accomplishment! Would love any first timer advice for my first tri you w... Tue, 15 Sep 2009 09:58:40 EST New to the team Hi <BR> I just joined this team. I've done a couple of tri's a couple of years ago and loved them. I still have alot of weight to drop and tri training is a great way to do it. I'm looking forward to chatting with all of you and we can keep each other motivated. Sat, 12 Sep 2009 10:25:08 EST The 4th Discipline I also posted in "current and wannabe triatletes" so I apologize if you get this twice. <BR> <BR> I actually meant to post this sooner, but it's important at any time of year. Many of us are excited to have completed our 1st triathlon, and we know there are 3 disciplines we need to master...swimming, biking, and running. I want to remind all of you of a 4th discipline that's equally important...VOLUNTEERING! None of us could have completed the races we did without the support and time of a... Sun, 9 Aug 2009 22:37:55 EST Planning to do my first triathlon in 2010 Inspired by the Aflac Iron Girl triathlon televised yesterday, I am beginning my journey towards my first triathlon. I am so very out of shape that I am not going to stress about doing one this year...but a year from now instead!! <BR> <BR> PJ Mon, 3 Aug 2009 16:42:03 EST July Challenge Bike to Run Transition is one of the hardest things to do in a Triathlon. This month's challenge is to practice this transitions at least twice a week. To see if we are making progress we can record time and distance. <BR> <BR> Copy and paste bellow to join in and edit as we progress through out the month: <BR> <BR> Week 1 <BR> Time Distance <BR> Mon: <BR> Tue: <BR> Wed: <BR> Thurs: <BR> Fri: <BR> Sat: <BR> Sun: Tue, 7 Jul 2009 12:05:47 EST Bonus June Challenge This Bonus Challenge should be fun. One thing that everyone can work on is water intake. Water is so good for flushing out the toxins in your body. It helps with muscle regeneration and it so good for you. So I challenge you to dink 10 glasses a water a day. There are some fun prizes that come with this challenge so jump on board.. <BR> <BR> Please copy and paste the list bellow and edit as you go along with the challenge: <BR> <BR> June 23 <BR> June 24 <BR> June 25 <BR> June 26 <BR> June 2... Tue, 23 Jun 2009 13:55:22 EST Whats YOUR bike? Whats YOUR bike? And how do you like it? Sat, 20 Jun 2009 22:43:49 EST How was your work out today say it with an emotion I figured I try something fun to express how we felt about our daily workouts. <BR> <BR> For example my workout today was <em>46</em> Thu, 18 Jun 2009 15:16:44 EST Ask your fellow peers This is a place to ask questions and receive feed back from other team members. <em>58</em> Thu, 18 Jun 2009 15:10:29 EST Questions about shoes/ clips???? Ok, I have another question....I am posting this on all my tri/cycling teams to see if someone can help. <BR> <BR> I just got clips and Specialized Trivent shoes for my bike, my next tri is in less than 2 weeks and I am trying to get some practice in them before the race. I worked on getting in and out of them on the bike last night and my shoe flipped under the pedel and was scuffed up, not a big deal but how do I get in and out of the shoes on the bike without this happening again? <BR> ... Wed, 17 Jun 2009 12:38:00 EST Sports Bra for under swimsuit sorry for the cross post. <BR> <BR> Sports Bra for under swimsuit: <BR> <BR> I was told that a sports bra with hooks is not a good idea. A seasoned triathlete with DD cups recommended the “frog bra” from Title Bra. She said it has no hooks and its fast drying. I have not tried it yet. I am a 40DDD and MUST have something underneath my swim suit not for the swim but for the bike and run afterwards. Since I won’t be able to change, I need something I can wear throughout the race. The tri top... Wed, 17 Jun 2009 12:24:03 EST lock laces vs. yankz I am currently training for my 2nd and 3rd triathlons and am looking into getting some sort of lace system for my sneakers. Has anyone used lock laces or yankz? Which one would you recommend or is there another one out there that is even better? Thanks! Mon, 15 Jun 2009 07:27:14 EST Don't forget to tells who you are. :) Hi and welcome. Please introduce yourself here. Tell us about your goals and what ever else you like to share. Fri, 12 Jun 2009 12:47:24 EST June Challenge Because we are half way through June I am going to make our first challenge some what simple. <BR> <BR> We are all here to do something that I consider challenging and very satisfying. Some of us are wanting to complete our first Triathlon and some of us are wanting to become better at it or on your way moving into ironman status. <BR> <BR> So here's the challenge: <BR> <BR> Put together a training strategy and share it. Good luck. <BR> <em>237</em> <em>108</em> <em>182</em> Fri, 12 Jun 2009 11:47:32 EST Here's a place to rant after a hard days training Hi everyone: <BR> <BR> Ever feel like your training is getting the best of you? Or do you feel like you are on top of the world with your training? Come rant about it. I would love to here about. <BR> <BR> Here I will start. I am getting pretty nervous about my swim. I am afraid that I will just not be strong enough by Aug 1. I am afraid that I will not do my first Triathlon this August if I am not a good swimmer. I am not going to give up. I guess I will just have to focus more on swimmin... Fri, 12 Jun 2009 11:39:38 EST Wetsuits on sale I also posted this in Current and Wanna Be Triathletes, so sorry if you get this twice. Plus, I think it triple posted on that forum. Sorry. Anyway, for those of you interested in purchasing a wetsuit, I just got an email from Xterra, promoting 1/2 off some of their wetsuits. It's a very good brand of wetsuits. Here's the link: <BR> <BR> <BR> Helen Mon, 8 Jun 2009 09:21:20 EST Hi all! Hi everyone! <BR> <BR> I just got into tris last year, but due to injuries (broke my tailbone in Jan., and then I tore my meniscus in April), I didn't have a chance to participate. I am almost fully recovered and hope to do a sprint in the fall. Hope to learn a lot from all of you! Thu, 4 Jun 2009 21:10:46 EST Thinking about a half-marathon in August I just got an email about a new half-marathon in August here in Minnesota. I've been only running 5 miles per run or so because I am only doing sprint tris. I've been thinking of training to run longer - my only concern is that I still will have one more tri in the season after this run. Obviously, I'd need to put inway more running time and I was wondering if these two goals conflict. Anyone trained for a long race while still getting ready for tri's? Fri, 29 May 2009 01:11:46 EST Hi I am new and in training for a sprint triathlon Hello everyone, <BR> <BR> I have been with spark people for a year now. I just accomplished my first big goal which was ride 100miles on my bike. I am now in training for my first all women's sprint triathlon. I hope to learn a lot from this team. Tue, 26 May 2009 12:25:20 EST I'm a tri newbie! Hey everyone - I just joined this group today since I recently signed up for my first sprint tri (500 yard swim/13 mi. bike/5K run). I'm very nervous but I'm staying positive. I am squeeze training by doing this in only 11 weeks but I'm confident that it can be done! <BR> As you can see from my screen name - I'm from Colorado where it seems I'm in the minority of never competing in a triathlon. I DID complete a sprint adventure race three years ago but that didn't involve swimming. <BR> ... Tue, 19 May 2009 14:01:36 EST Greetings from SC This will be my second triathlon season. I competed in a sprint series last year and will do the same this year. My goals are to improve times and possibly advance to a longer distance event. I did my first full marathon in February, so perhaps this can translate into a longer triathlon one day. Just like many of you, training can be a challenge when you have two teens, a full-time job, etc. I train mostly in the early morning though I'm not naturally a morning person. It's great to be part o... Thu, 14 May 2009 12:22:22 EST doing first duathlon need advice My question is. I were shoes for running and I have a different pair for biking what do I do with my shoes when I go from my run to my bike? Then I have to run again but I know my shoes can stay with my bike after I ride. <BR> I do know that the bikes are staged at the being but do you put your bike back at the same place? <BR> <BR> please help <BR> Robert <BR> <BR> <BR> Paper Discovery Duathlon on May 3rd in Neenah WI. Sat, 25 Apr 2009 09:51:39 EST Bike Skills Although I like biking, I'm a pretty mediocre. I've taken and will continue to attend bike handling workshops offered by my local tri club. <BR> <BR> In the meantime, I found some great bike handling videos over at I just posted a link to the "body positioning during swimming" videos over at the Swimming Fans board (little cross advertising there! I'm the Swimming Fans board administrator!) but the cornering tips video is really helpful. <BR> <BR> <BR> <link>link.brightcove.... Tue, 21 Apr 2009 11:38:48 EST 21 day challenge Hi Everyone! I wanted to start a tread for anyone who wanted to get into a habit. I have always been told if you do something for 21 days in a row it becomes a habit. So with that being said, we have a lot of different people in the Spark Triathlon Club at all different levels of what you want to accomplish. You might want to shave 2 min off your time in swimming.....maybe you just want to try to do your first Triathlon. Well it all starts with habits. So please use this thread to post your g... Fri, 10 Apr 2009 08:13:44 EST BEST ADVICE Hi all, <BR> The best advice to complete a tri....Find a local tri team in your area. <BR> <BR> Teams are full of other athletes with the same goals and interests as you for tri's. <BR> <BR> Teammates will be at the same races as you and are tremendously supportive and encouraging. Everyone on a team has so much knowledge to offer. Most teams have group rides and runs and helpful training advice and info. Some teams offer coached swim sessions to their members too. Team discounts on all... Fri, 3 Apr 2009 13:16:24 EST new with tons of questions.... Hi I am just starting in my triathalon training and have a question, well tons but I'll stick to just one right now. After having four kids I am trying to get in shape to run a tri in October. I am pretty sure I will have plenty of time to get ready. Here is my question though, with bascially 5 kids ( I am also a foster parent ) I have very strong arms. I really don't want to bulk them up anymore but am not feeling anything at the lower wieghts. Should I keep my lower wieght and just add... Tue, 31 Mar 2009 11:55:31 EST Hi everyone Hi everyone I'm new to this team. <BR> I'm hoping to meet new people here to help me with my journey in life and fitness and to help others in there journey in life and fitness. <BR> <BR> <BR> I'm doing my first Duathlon on May 3 2009 The Paper Discover Duathlon in Neenah WI. <BR> It' run 2 miles bike 20 miles and run 2 miles. It look like a good idea at the time when I singed up for it but as it get closer I get more nerves. <BR> I have never run before so this is going to be hard for... Sat, 28 Mar 2009 18:16:05 EST Anyone here use Sporttracks? There is a great plugin for Training Load out there. Its a great way to review cumulative fitness levels and fatigue. It can also predict your best training effect day for a given target race date and suggest when to begin the taper. I have just started checking it out. <BR> Its a little confusing at first but there are many athletes using this type of analysis. I just have to read up on CTL/ATL, TSB, and TSS a bit more. <em>149</em> Sun, 22 Feb 2009 09:53:36 EST Ahhh! What have I done? I have been talking about wanting to do a sprint tri for a couple of years now, and I finally had to put my money (literally) where my mouth is. A friend signed up for a race and asked me to do it too. Now that I've registered, I realize just how unprepared for this I am! I am a runner (doing my first half marathon in 2 weeks) so I'm not worried about the 5K. And until I moved a couple of months ago, I rode my bike regularly. My concerns are 1) I have a mountain bike. It is fitted with thin s... Wed, 11 Feb 2009 11:33:50 EST advise on dealing with injuries I thought with some weight loss that I'd got past the injury stage but clearly I was in need of a humility lesson and now as I am trying to develop my training for my first triathlon, my knees are starting to act up - unexpected as I've not had knee problems in 20 years. Reducing exercise seems a very unpleasant prospect as it's taken a lot of hard work to get where I am now, (which is sort of fit). any thoughts or advise? Sun, 8 Feb 2009 00:33:11 EST Training Questions I trying to plan my first tri, and I have some questions. <BR> <BR> Background: <BR> #1. I found a tri on 6/6/09 with Olympic and Sprint distances that is ideal--close to me and good cause. <BR> <BR> #2. I am currently training for a half marathon on 4/19/09, and am a strong runner. I also swim for 45 minutes about twice a week. <BR> #3. My area of concern is biking--I haven't ever been a serious biker and do it mostly for relaxation. <BR> <BR> #4. I would, ideally, like to start... Wed, 4 Feb 2009 13:07:12 EST Heartrate monitors? I've been hearing a lot about the benefits of a heartrate monitor. People say it helped them lose "the hard pounds", improved fitness and improved running / biking times. Am I the only one just getting on this train??? Sat, 31 Jan 2009 11:28:22 EST Hello All Train and have fun Thu, 29 Jan 2009 20:40:44 EST Back to this team but not new to it or SP Hello all! I am not new to spark people and not new to this team, however, I have been out of commission from triathlon or marathon since last March, my last triathlon and on/off training since only December of last year. I had been suffering from some back problems (bulging discs & severe sciatica) and after that last triathlon, my body finally told me I needed to stop and do something about the pain. I had a couple of procedures done and was not able to do much of anything for awhile. I got... Wed, 28 Jan 2009 19:30:44 EST New to you, but not tris Hi gang! Just found this group and I have to tell you I'm so glad I'm on Spark's really helping me reform my bad bad bad bad eating habits. <BR> I've been a triathlete for 9 years--I've done every distance race out there--but I've never "looked" like a triathlete because of my fast food addiction. Finally realized that I had to stop eating like that if I ever wanted to see the strong muscles I've built over all these years--they're hidden under a big ole' layer of fat! <BR> My go... Sat, 24 Jan 2009 19:32:58 EST Good deal on a Forerunner today (1/16) only! I just wanted to let you guys know today at they are selling a GARMIN FORERUNNER 50 WITH HEART RATE MONITOR FOOT POD & GARMIN GPS 18 DELUXE RECEIVER with FREE SHIPPING for $126.99. <BR> <BR> I know this is a really good deal so I wanted to let all of you know about it in case you have been thinking about getting one. <BR> <BR> <link> </link> Fri, 16 Jan 2009 18:22:12 EST hi all! I'm new Hi Everyone, I'm new to this thread. Last year a few of my girlfriends and I signed up to do a sprint tri as a team. I did the running portion (5km). It was the first race of any kind for me and when I signed up i couldn't even run down the street! Anyway, I did it and I'm ready for more. I've since completed two 10km runs and this summer I will participate in my first sprint tri as an individual. <BR> I've just signed up for a super spring in May to get my feet wet (sort of speak) and the s... Sun, 11 Jan 2009 14:18:25 EST Reebok Precision HRM - $25 incl s&h Reebok Precision HRM - $25 incl s&h <BR> <BR> <BR> <BR> only sells one item a day. Today it is a heart rate monitor for only 19.99 plus $5 shipping. <BR> <BR> I bought one last year when on the same dy Amazon had it on sale for $90. This is a really good deal. <BR> <BR> Lovey <BR> Thu, 8 Jan 2009 11:27:21 EST Triathlon Online Summit If running is your weakest leg of your triathlon, like it is mine, you might be interested in listening in on this free tri summit tonight at 7:55 PM EST. <BR> <BR> The guest speaker and ChiRunning founder Danny Dreyer will be discussing "Running secrets you never knew". One of the topics being discussed is: How to run faster with Zen like ease. This I need to hear about. The link is: <link><BR>et.php </link> Tue, 6 Jan 2009 18:31:49 EST First Tri Hey everyone, <BR> <BR> I'm gearing up to do my first tri this coming June. I'm starting off small with the Sprint Tri in Philadelphia. Just got a new bike for Christmas and I'm looking forward to hopping on when it warms up. Feel free to send any tips my way! Thanks, Jack Tue, 6 Jan 2009 12:29:42 EST What tri are you doing in 2009? Hey guys - thought this would be a good motivation for everyone to start planning the tri's they want to complete in 2009. What are your plans? <BR> <BR> I'm definitely planning to do the CapTex Tri in Austin and the Rivercities Tri in Shreveport. And for my third, I'm looking for a good Olympic distance somewhere fun...any suggestions? <BR> <BR> I've been out of the pool since my last tri, but I'm pretty disciplined about spin class and running, so it won't be hard to start transitioning ... Sun, 4 Jan 2009 16:39:36 EST more training = more hungry! Can't drop! Hi Guys, <BR> <BR> So here is my background. <BR> I'm getting serious about competition and have been training hard for the past 8-9 weeks (17-19 hours a week). <BR> In my first 6 weeks of training, I lost 8 lbs. :) <BR> Then, I decided to chill out for a bit and eat regularly. The good news = I havn't gained any weight back. The bad = I need to start again to lose another 10 lbs. <BR> I really want to be under 150 by March. I know I can do it but it's hard hard hard with this much training.... Mon, 22 Dec 2008 14:30:49 EST 70.3 in Oct 2009 Hi, just a note as an intro. I am gearing up and training for the Longhorn 70.3 next year. I'll do some races through out the year starting in the Spring. Mon, 15 Dec 2008 10:01:22 EST Training plans using Spark tools? I'm picking my events for 2009 and normally make a spreadsheet of what workouts to do on which date. But now I want to track the cardio I did here. Is there an easy way to combine this with spark tools? <em>237</em> <em>108</em> <em>57</em> Sat, 13 Dec 2008 08:53:26 EST Limit on daily fitness minutes? Is everyone else limited to 120 minutes no matter how many fitness minutes they have entered for the day? Many days I do more than two hours of fitness, yet, only get "credit" for 120. I understand a cap on spark points but if I work out for 180 minutes, that is what I want to see in totals in My Fitness Minutes. Mon, 1 Dec 2008 17:38:31 EST Daily Workout I'm starting this Topic so we can post our daily workouts on here. I'm still struggling to even workout once a week. Hopefully this will help to motivate everyone (including me) to workout & post it. Keep it simple. <BR> <BR> Let's Do It!! <BR> <BR> <em>237</em> <em>108</em> <em>186</em> Tue, 25 Nov 2008 00:20:46 EST Xterra Hey I am new to this team. I am really interested in doing xterras. I would appreciate it any advice you can give me. Alright take it easy Wed, 19 Nov 2008 13:59:42 EST Tri Suit or Not-to-Tri Suit? I have NO idea as to what one should wear in a triathlon.. <BR> <BR> I'm looking at getting into some sprint races in the area... <BR> <BR> So tri shorts and a tshirt? <BR> Tri shorts and a cycling jersey? <BR> Tri suit? <BR> <BR> Little help? Tue, 18 Nov 2008 10:50:39 EST calories needed for training Hi All, <BR> I am currently 4 weeks into my tri-base training for the winter season. I train about 18 hours a week. <BR> How many calories should I be eating to still loose weight? All of this stuff confuses me. <BR> SP says I need to eat between 1400-1700 calories to lose, but I know that is without the 1,000 calories I burn a day with my 2-3 hour-long workouts. Advice? Wed, 29 Oct 2008 10:01:55 EST Anyone Swimming? I've been fighting a cold so I've mostly been swimming with my masters group. Now, we are working on butterfly and the individual medley events. Anyone else out there swimming? What's your favorite stroke? Tue, 21 Oct 2008 12:01:27 EST Best HRM to wear for training for a tri..... I am looking for suggestions from those of you who train with a HRM. I have the Polar RS 400 now but I am wanting to switch to a multisport watch one in which I can use to record my heart rate and calories while swimming as well. <BR> <BR> Any suggestions are welcomed....Thanks! <BR> jen Tue, 23 Sep 2008 01:42:13 EST How do you fit your "diet" and exercise together? I've been wondering for some time how you all fit the amount of exercise needed for triathlon training and your nutrition guidelines. I regularly eat over the amount on my set up (healthily, though!) and many times I felt like I could have eaten more because I was actually hungry. Today, for instance, I biked the Saint Paul Bike Classic 30 miler with a quick group of bikers. We did stop at the rest stops so it was a longer ride than usual but our overall speed was quite good and there were to... Sun, 7 Sep 2008 23:10:56 EST I don't have a clue where to start! I have never done a triathalon. the main reason is I am not a great swimmer. In fact until I was almost thirty I was afraid of water over my head (thanks mom). Now I'm more comfortable in deeper water and am thinking of taking some swim lessons at my local YMCA, and maybe try a triathalon. I have other goals I am trying to meet as well such as eventually completing a marathon, gotta work my way up to that one, and biking a century. That on may be a little tougher only since the two bikes I ha... Tue, 2 Sep 2008 10:03:42 EST Barbara Warren SANTA BARBARA, Calif. – Barbara Warren, one of the world's elite endurance athletes in her age group and one-half of a well-known pair of triathlete twins, has died after breaking her neck in a bike crash at the Santa Barbara Triathlon. She was 65. <BR> <BR> My thoughts and prayers to go out to Barbara's family and friends!! <em>232</em> she sounds like a very sensational woman..Jody Sat, 30 Aug 2008 09:20:08 EST First multi-sport race report Here's the promised report on my very first multi-sport, the Jackson County Triathlon and Duathlon in Lee's Summit, MO. Since I'm not much of a swimmer, I did the duathlon. I think it's a great type of event for runners to break into, especially if you cross-train on the bike already. This race was a particularly good starter because it was really short: 1.4mi run; 11.75mi bike; 3mi run (at least that's what it was supposed to be). <BR> <BR> On to the fun story. So the wife and I went out to... Tue, 26 Aug 2008 02:32:34 EST Run for the Fallen Just a reminder Run for the Fallen Grand Finale is this Sunday. Please go out there and run, walk, crawl, what ever a mile for the men and women who have fallen while serving in Iraq and Afghanistan. Please reply on Monday with how many miles you did and if you completed them for any particular individual! <BR> <BR> Have a great weekend, <BR> <BR> Sammie :) <BR> Fri, 22 Aug 2008 18:24:39 EST Another new member Hi, I'm just joining. Glad this is an active group. I did a few triathlon's 20 years ago (e-gads) and now just hitting 40 years old want to start doing them again! This should also help my goal of losing 40 pounds. I'm signed up for what is called a "TRI-IT" triathlon on 8/30. It's 1/4 mile swim, 12.5 mile bike and 5k run. I've started training and whew, all this exercise is making me feel so great again! I haven't exercised much in the last 10 years...stopped to have 2 beautiful baby ... Tue, 29 Jul 2008 21:16:22 EST Post Tri Season Workouts What will you all be doing as far as workouts in the post Tri season? <BR> <BR> I'm asking all the Tri teams so if you get this as a appologies. <BR> <BR> Just new at this and wondering how much you should back off the training without losing everything you worked so hard for. <BR> <BR> Thanks! <BR> <BR> Mon, 21 Jul 2008 22:28:04 EST introducing Iron Misty Hi! I'm Misty, also known as GeekGirl, Aka Iron Misty. I've been in triathlon for about 3 years now; I've done some sprints, some olys, some irons. Hoping that losing weight will help me finish before they run out of pizza, for a change. <em>4</em> Fri, 18 Jul 2008 15:49:05 EST best book for newbie triathlete? Hi! I am looking to do my first triathlon (olympic or half iron) and I'm looking for a good book for tips, training schedules, etc. I don't know much about triathlon logistics but I've had a good deal of biking, swimming, and running experience and believe I could jump into a half iron triathlon. All that to say, I'm looking for a book with challenging training schedules but one that also gives newbie advice about logistics, etc. <BR> <BR> Maybe I'm being too specific lol! Any suggestion... Wed, 16 Jul 2008 11:04:20 EST Training on vacation I am getting ready to go on a family vacation to another state to attend a family wedding. I've been working out very regularly but this will really put a kink in my training. I will return two weeks before my next tri and I really don't want to lose momentum. I know I can always run but swimming will be hard and, if I don't bring my bike, biking will be non-existent. What would you do in this situation? <BR> <BR> By the way, the family with the wedding has never eaten healthily - just plai... Tue, 15 Jul 2008 11:17:27 EST Triathlon Accomplishments Post your recent accomplishments you've acheived in your triathlon training and racing. I always like to hear success stories. <BR> <BR> Last night I decided to race in a sprint tri this morning. I enlisted my dad to do a relay with me since I haven't been swimming much. WE TOOK FIRST PLACE IN THE RELAY DIVISION!!! Woohoo Sat, 12 Jul 2008 18:26:12 EST Tri-training in bad weather. Being from Sunny California you would think I'd be able to train year-round right? Wrong. The wildfires coupled with the heat has created hazardous air conditions. I haven't been able to train outside for almost two weeks. What do you triathletes who live in areas that still get all 4 seasons do when the weather is not conducive to outside training? Wed, 9 Jul 2008 11:54:25 EST I'd like to join in. My name is Brenda and I've finished 6 (2 in '06 and 4 in '07) sprint distance tri's. My last race was in Oct of '07. When I finished that race I was completely burned out from training. I registered for a race the beginning of May ('08), but didn't even make it to the starting line. I have just had the hardest time getting motivated to getting back into training. I want to do a sprint in early Sept, my training plan started two weeks ago and I haven't been as consistent as I should be ge... Sun, 6 Jul 2008 00:32:26 EST Hello Triathletes! Hi, my name is Lindsay. I've completed 3 sprint distance triahtlons and am training for an Olympic distance this summer. I joined sparkpeople to help with my meal plans and nutrition tracking. I want to look good in my tri suit <em>9</em> and eat to fuel. Wed, 2 Jul 2008 12:04:45 EST What kind of bike are you riding? I'm just curious as to what bikes everyone is training and racing with. For now, I'm using my old Trek mountain bike. But once I hit my goal weight, I've decided to reward myself with a brand new road bike!! So, what are you riding? Sat, 28 Jun 2008 00:48:14 EST New to SP, can't wait to get back into tri's! I'm Jenn. I just joined SP last week and I'm super excited to find this team. I think it's just what i need! I LOVE triathlons! But the last one I competed in was waaaaayyyy back in 2002. Just after I started dating my husband. I've since had two babies and I've been putting off training for another tri until my youngest got old enough for me to pull her behind my bike trailer. Well....she's a year a now is the time!!! I don't have any particular races in mind just yet as I've just de... Thu, 26 Jun 2008 02:17:32 EST First Triathlon – Dead Last but I FINISHED!! MANASSAS MINI TRI <BR> JUNE 15, 2008 (Sunday) <BR> TRIATHLON: 250 yards pool swim, 4m bike, 1.4m run <BR> MANASSAS, VIRGINIA <BR> Race Number - 613 <BR> <BR> First Triathlon – Dead Last but I FINISHED!! <BR> <BR> I don’t feel like I was prepared for this race and had decided to skip it but with a little encouragement from a few people I went. I couldn’t swim 10 laps straight yet and recently learned to bike. I figured I would at least know what level I was at and what I need to work o... Mon, 16 Jun 2008 10:25:24 EST What tri training did you do today? I'm totally motivated by reporting to people what I did, so I'm going to make this discussion topic and hope that other triathletes on the team contribute too. I'm seeing this as both accountability and getting ideas from each other. <BR> <BR> The question is - what triathlon training have you done today (or if it's the morning, training you did yesterday)? <BR> <BR> Post every day! Thu, 12 Jun 2008 13:32:14 EST Son's bike Just thought I'd ask you "bike experts". I have a ROUGH, "all boy" 8 year old who needs a new bike. He rides it all over our land and down the gravel roads around our house. I don't want to spend a lot. What brand/model do you suggest? Wed, 11 Jun 2008 07:19:58 EST Want to do a triatholon I have wanted to do one since high school, but never got motivated before, and I think this site (and this team) is just what I need! I am not going for a great time, I just want to finish. <BR> <BR> Swimming I am not too worried about, I can use my college pool and if I can just get back into the swing of things I will be good. <BR> <BR> Biking I can also probably do...with some training. I only have a mountain bike, but I will use what I have. <BR> <BR> It is the running I am worried abo... Fri, 30 May 2008 12:37:46 EST Training for first Tri Hello. I am training for my first sprint Tri in October. It was a friend's idea and I'm going for it. I am a couch potatoe and haven't a clue how to do this. I am joining a pool this summer, have a treadmill and am looking into getting a bike. I don't have a lot of money to spend so I'd appreciate some "frugal" suggestions. Thanks for the help and I'll definately need your advice and encouragement. Wed, 28 May 2008 06:54:00 EST Training with children I'm new to sparkpeople and I'm getting ready to do another sprint triathlon(June and July 2008). I want to be able to finish a half iron man by next summer(July 2009). I'm an avid swimmer and I'm slowly learning to like running, last year I completed my first mini-marathon. What I'm struggling with right now is scheduleing training time with two small children (3 years old and 2 months old). Any advice from those who've done it before? Sat, 24 May 2008 09:11:44 EST Eating/taking vitamins before workout Has anyone else had problems with the timing of when to take vitamins or eat before workouts? I've been having terrible heartburn if I take my vitamins or eat too close to working out. If I work out very early (5:30 a.m.) I don't eat - just have a glass of water or 1/2 a yogurt BUT if I excercise after breakfast - bingo. But I just can't work out on a totally empty stomach regularly. Any thoughts? Wed, 14 May 2008 14:04:33 EST Training for first triathlon Not sure why this posted twice...anyone know how I can delete this duplicate? Thanks. Sun, 4 May 2008 13:35:46 EST Training for first triathlon I just recently started running on a regular basis, and I'm seriously considering training for a 1K ocean swim, 14 mile bike, 5K run in September. My 5K times are still pretty lousy (did 33:24 today), and I haven't swam or ridden much lately. I'm planning on swimming Mondays and Thursdays, riding Tuesdays and Fridays, and running Wednesdays and Saturdays as a start. After I get into a little better shape, I'll probably try mini duo- or triathlons for training. Does this sound like a reasonab... Sun, 4 May 2008 13:35:25 EST New member intro Hi - I am so glad to find this group. I am new to Spark but I've been doing Tri's for about three years. I am a long time Open Water swimmer, work out year round with a Master's Swim team but I am having a hard time fitting in all the other workouts and the right kind of diet. I am the fittest I've been for years - but the fattest right now. This is driving me crazy so I'll be asking for advice a lot. I think if I lose some weight, my running times will improve - or maybe I'll actually start... Sat, 3 May 2008 13:40:54 EST doing my first! hi, I'm attempting my first triathlon and I'm REALLY nervous!any words of advice......and i have to buy a bike any suggestions? <em>24</em> Sun, 27 Apr 2008 23:26:41 EST Athena and Clydesdales What do you think about these weight categories, do you like them or not? Like the names? General thoughts... Sun, 20 Apr 2008 22:35:25 EST First Triathlon, in the Blue Ridge Mountains of VA Hi everyone, just wanted to say hi, I just signed up for my very first triathlon ever, and in the mountains to boot :) Sun, 20 Apr 2008 22:15:21 EST new to the team Greetings from Minnesota! <BR> I'm new to this team today! I've been hanging around SP a little over a year (on and off). I completed my first tri last summer and loved it! I'm trying to increase my fitness and shed a few pounds before I start this season's training. Good luck to you all this season! <BR> Deb Fri, 22 Feb 2008 13:09:32 EST New Bike? I am looking to get a new bike for my sprint triathlon coming in August. Anyone have any suggestions / recommendations? Mon, 18 Feb 2008 17:30:35 EST Hi everyone! I'm a newbie! Hey everyone! I just wanted to say hi! I've been on SP for I think almost 2 weeks at this point. I have been wanting to do a triathlon (sprint) for a long time, and I finally found one in June that I want to do! <BR> <BR> I'm in Columbus, OH if anyone is near! <BR> <BR> Since it's my first one, I would really appreciate tips! Especially on swimming.... Thu, 14 Feb 2008 22:25:18 EST Hi everyone! I'm a newbie! whoops triple post.. Thu, 14 Feb 2008 22:25:15 EST Hi everyone! I'm a newbie! Hey everyone! I just wanted to say hi! I've been on SP for I think almost 2 weeks at this point. I have been wanting to do a triathlon (sprint) for a long time, and I finally found one in June that I want to do! <BR> <BR> I'm in Columbus, OH if anyone is near! <BR> <BR> Since it's my first one, I would really appreciate tips! Especially on swimming.... Thu, 14 Feb 2008 22:25:08 EST Swimming techniques I found this comment on the trinewbies website and I was wondering what you guys thought about this comment: <BR> <BR> Breathing – you should get in the habit of breathing every stroke. The more oxygen you take into the body, the lower your heart rate will remain. However, alternating your breathing or breathing every three strokes, will help you in two ways. <BR> 1. It will balance out your freestyle stroke. <BR> 2. It will get you used to looking in both directions, which may help during a... Thu, 14 Feb 2008 18:49:29 EST Hi from St Louis Hi everyone, I joined SP 1/23/08, and am slowly but surely finding my Sparkteams. I have done a sprint triathlon almost every year since 1998 (one year injured, two years burnt out). I do the same one every year; it’s a nice course, close to where I live, but most importantly (for me) the swim is in a pool. I have a phobia about water I can’t see through, so it’s only pools for me! <BR> <BR> I did my first tri for the motivation to work out. But when you do one, it gets in your blood. I... Wed, 13 Feb 2008 09:44:39 EST Hi From Indianapolis <em>30</em> <BR> Hi everyone! I am very excited that I searched for this group and found all of you. Here's a bit about me: <BR> <BR> I have run 2 1/2 marathons back in 2003. <BR> Started doing sprint triathlons in 2006. I have done 2 in Tucson, Arizona. <BR> I am signed up for a 1/2 marathon in May 2008. <BR> Am looking for 1 or 2 sprint races in the Indy area for this summer. <BR> <BR> As with most triathletes, you would expect them to be skinny and lean. That is not the case wi... Sun, 3 Feb 2008 10:05:32 EST My baseline is set! Today I went to the local community center and set a baseline for my triathlon training. I have an upcoming mini, mini, mini tri: 250 yd swim, 4 mile bike, 1.4 mile run. <BR> <BR> I'm a slowpoke but hope to improve in all my times with a little training: <BR> 250 yd swim: 7:28 <BR> 4 mile bike: 17:33 (this includes time trying to figure out the exercise equipment!) <BR> 1.4 mile run: 12:12 <BR> <BR> I can only get better from here, right? <BR> <BR> Tracy Thu, 17 Jan 2008 12:15:07 EST 2008 Race Schedules - Your A, B & C's Hi everyone! I'm new to the group but not to Triathlons. I have completed various Sprint & Olympic distances. What are everyone's race goals for this year? The season is upon us and I am very excited! For 2008 I plan to focus on Olympics only with various 1/2 marathons thrown in. My "A" race is going to be a my first 1/2 Ironman in Canada next year. My personal goal is to get my body fat % down to a certain level. If I can do it by March 1st - I'm going to treat myself to a new Tri Bike! (I'm... Fri, 11 Jan 2008 11:41:55 EST Hello All and to 2008 Not really sure how to introduce myself other than to just say HI. For the past 7 years I have wanted to do a triathalon. I am not sure why but it is in me to do one and I feel that if I train and complete one I will be hooked. I love the swimming part, like the running part and will most likely hate the biking part... but looking to do well in all three sports. <BR> <BR> I want to do the Cincinnati Tri in June 2008. That gives me 6 months to get in shape, feel confident in all three a... Tue, 1 Jan 2008 17:27:07 EST 8 Triathlons and Counting Hey fellow triathletes! My name is Grace and I've been a member of SP since Jan. 2007 and love it. I just now discovered this message board and am excited to say, yippeee! <BR> Little bit about myself: <BR> I started my healthier lifestyle journey back in 2001 at the age of 35. I was weighing 230 lbs. at the time. In April of 2006, I got down to 140 lbs. Over the course of 5 years, I began running and absolutely became addicted to it. Then in 2005, I injured my foot and other countless ach... Wed, 5 Dec 2007 10:47:39 EST Who inspires you? The triathlon has three very diverse activities. Each activity has an array of top athletes that raise the bar for others. Is there a particular athlete that inspires you in running, biking or swimming? Is there a triathlete that gives you inspiration? <BR> <BR> When I was younger I used to swim cimpetitively, so Mark Tewksbury has always been an inspiration. However, my greatest inspiration has been two highschool friends who have made fitness and triathlons a big part of their lives.... Fri, 16 Nov 2007 10:19:24 EST When you only enjoy 2 out of 3 events Hi everyone. I'm new to this group and to triathlons. As in, I am only at the stage of thinking about them. :) <BR> <BR> I love swimming and biking, but cannot seem to get interested in running. I get bad shin splints and have never been able to run for more than 5 minutes (sad, I know). Does everyone have one event that they don't enjoy or am I alone on this? <BR> <BR> What do you do to motivate yourself to train in the event that you do not enjoy/enjoy less than the others? <BR> <BR... Tue, 13 Nov 2007 12:20:33 EST Chit Chat Lets use this thread as our main chit chat thread. Fri, 7 Sep 2007 10:23:34 EST Challenge - Try Three a Week (Sept. 9 - Oc.t 6) Come one come all to a new monthly challenge! <BR> <BR> We're nearing the end of the triathlon season so let's move into off-season training with a group challenge. No matter your fitness level you can do this one - I promise! <BR> <BR> Here's how it works - Starting Sunday September 9th we challenge each other to do at least one Zone 1 workout in each event each week. If you have a training plan that requires a higher level of exertion then simply step up the zone to where you need to be... Thu, 6 Sep 2007 10:27:42 EST