SparkPeople Spark Triathletes Team Messageboard Spark Triathletes is for those people on Spark who "tri" or are INTERESTED in "tri-ing". All levels welcome. SparkPeople Spark Triathletes Team Messageboard One month to go Good morning and hello! As the topic says, I'm a month out from my very first super sprint tri, and like most, I'm waffling between excited and terrified for the first! <BR> <BR> I fully expect to be the slowest and the fattest on the course, but I'm going to /finish/ dammit. :) <BR> <BR> A little bit about me, I'm now solidly in the 40-something camp, I've lost about 50 lbs in the last two years (slow but steady!), and only started a fitness plan in January of 2013. Heck, I was still usi... Thu, 1 Aug 2013 07:27:01 EST Potential New Tri Hi there! I've been an active runner for a few years now with my share of 5ks and a couple of half marathons. I'm in a rut and hoping to mix it up with a triathalon! :) So...I have no idea how the race is run and am desperately looking for any advice! I am deciding if I think a race on Aug 4 is a good idea or not. I've been swimming, cycling, and running and my last half marathon was May 25 so I'm in decent shape for it...but hesitant about it still having it so soon. <BR> <BR> Hope to ... Mon, 22 Jul 2013 14:37:31 EST The 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 list... Wed, 19 Jun 2013 09:21:17 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 15:18:37 EST 6 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 "solid... Mon, 11 Mar 2013 15:16:49 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 11:16:01 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 11:02:45 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 11:00:56 EST Into to Spark Triathletes Hi all, <BR> <BR> Just a little line to note that I'm just so really happy to have found this Spark Triathletes. I'm a dreamer, but I intend to reach this level of fitness and to quench this nagging desire to participate "for real." Looking forward to getting to know you a little better over time and hope to be actively involved as much as I can. Getting healthy involves a real time commitment, and much of my effort will be concentrated on what goes on in the kitchen, at the dinner table, pl... Sat, 25 Aug 2012 14:50:59 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 15:32:53 EST Completed first two tris, super sprints... I wanted to introduce myself. I am Nancy from Michigan. I recently have completed two "super-sprint" tris. The first one was actually called My first try tri, it was amazing to find one like this to know everyone that was doing it was a first timer (or at least they should have been) I ended up placing 5th in my age group of about 35 and was very pleased with my result. <BR> <BR> Last saturday I did my second tri, a very short one. Swim, 200 meters, bike 6.9 miles and run 1.4 miles. My plan... Mon, 6 Aug 2012 15:43:25 EST 2012 Well, it's been awhile since I've posted to the group! :) I started this group in 2009 or early 2010, after doing Ironman Arizona. I was struggling to get motivated. It took three years to find enough motivation to commit to something. I'm in a fitness challenge with a BeachBody group doing Turbo Fire right now. It's a place to start. I have at least 30 pounds to lose, and I'd like to drop 40 or 50. It's all about eating right, drinking water, getting sleep, and getting into a routine, for me... Wed, 1 Aug 2012 20:02:33 EST 2013 Year of a possible Tri My name is Jenn, i am new to this group but not to Spark. When I learnt about a "sprint" triathalon I was instantly intrigued. So, I will be continuing on my work towards my half marathon and add a little biking in for cross training. Once my current gym membership is up, I will be getting a pool membership to work on my swimming. I am not very strong at it but will have all winter to work. Fri, 27 Jul 2012 19:51:36 EST Summertime 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? <BR> <BR> Sat, 23 Jun 2012 09:19:28 EST TRI it you will like it! Hi my name is Dana. I love to Tri! I started out after experiencing a hip injury during marathon training. My first love is running. I had dabbled with road cycling over the years and grew up swimming. When my hip was injured I started cycling more and running less. To my surprise my running improved! My first Tri I focused on mostly cycling and running. I was pretty confident with my swimming. Oops!! What I didn't bet on was swimming in open water, the darkness of open water, peri m... Fri, 25 May 2012 17:15:45 EST I guess everyone's out training... I'm new! Hi, I'm Barb, and I came hunting for a Spark Triathlon team because "it's on my bucket list". I already plunked my money down for my first official event, the end of July and have begun a beginner's training plan. <BR> <BR> I'm 59 years old, have a kid deployed overseas, and exercise is my stress management tool of choice. Besides, it's FUN! <BR> <BR> I notice nobody's posted here in a while, so I guess you're all out working your plans. Triathlon training looks like it will be demandi... Thu, 10 May 2012 07:38:45 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 everyd... Mon, 23 Apr 2012 11:07:09 EST Training for my first Triathlon! Hello all! I'm Jamie, 23 and married. I'm training for an Olympic Triathlon in September. I wanted to try a Sprint first, but there wasn't any available in my area. I was a competitive swimmer in high school, and can't wait to get back in the water and learn a couple new sports as well! This looks like a great team, and I can't wait to get to know you all! <BR> Jamie Tue, 3 Apr 2012 04:39:04 EST Hello Hi everyone! <BR> <BR> My name is Lori, I recently joined sparkpeople and I'm looking forward to getting to know everyone. <BR> <BR> I'm 29 and I'd like to lose about 22lbs. I've set some goals for myself that I hope to achieve this year and I'm hoping you all can help me along in that journey! <BR> <BR> Sun, 25 Mar 2012 22:16:33 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. Approximat... Wed, 29 Feb 2012 11:30:52 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... Wed, 25 Jan 2012 11:32:28 EST 8 Months to Train Last year I started running. I completed several 5k's and similar races, as well as a half-marathon. Several states away my sister completed her first triathalon ... and has since challenged me run the same tri next August with her. <BR> <BR> Lucky for me it's a mini-tri (500 yard lake swim, 12 mile bike, and 5k run). <BR> <BR> First, I am curious as to what an 'average' time for a tri like this is, or how do I go about finding out. I tend to set my goals at slightly better than average f... Fri, 6 Jan 2012 09:05:30 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 honest wi... Wed, 28 Dec 2011 11:12:46 EST Long-time runner, newbie Trialthlete It's so funny to me how nearly everyone considering a tri has one area they consider their "weak point". I'm no different, I'm planning to do my first sprint tri in the spring, and I'm worried about the swimming! <BR> I'm a runner, and just did my first full marathon this fall, so no worries on that front. I do love mountain biking, and plan to just switch out my tires from nubbies to slicks for this, no *huge* worries there yet. Swimming however... hm. <BR> I swam in high school, but alw... Mon, 19 Dec 2011 13:57:43 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 11:09:16 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 foam ... Fri, 21 Oct 2011 12:16:32 EST 3 Roadside Stretches for Cyclists 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 your l... Mon, 26 Sep 2011 11:24:31 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... Fri, 2 Sep 2011 12:01:04 EST Hi Everyone Hey, just wanted to introduce myself. I am in the Army so physical fitness is a must. However, I love competing and racing. I have competed in two races so far since May. One Sprint Tri and 1 5k run. I am training for my second Tri in rememberance of 9/11. My end goal is a Half-Ironman. Love all three sports! I also coach a youth swim team here where I am stationed. Tue, 9 Aug 2011 12:17:50 EST 10 Do's and Don't for Better Runs 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 w... Fri, 5 Aug 2011 00:01:04 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... Sun, 3 Jul 2011 21:47:15 EST FIRST TIME EVERYTHINGER Hi Everybody, <BR> <BR> I read somewhere that most triathletes have a background in one of the three sports. I don't. It is a huge challenge for me. I decided last summer while on holiday in Canada to do it. I did not do anything about it until two weeks ago when I read the quoate "DON'T BE THE RESOLUTIONIST THAT DIDN'T MAKE IT. Accomplish your goals." ThaIt spurred me into action and I have completed the first two weeks training. I am optimistic but terriefied at the same time. The ... Thu, 5 May 2011 03:22:32 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... Wed, 4 May 2011 12:59:19 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 ... Mon, 2 May 2011 12:28:18 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 13:31:08 EST Started triathlons at 50 I am new to this site and am hoping it is going to help me lose the 10 pounds I gained back that I lost over last summer. It certainly gets harder as you get older. I lost 20 pounds last summer due to training for a my first triathlon. I never felt better and love training. This year I am doing an Olympic distance but I really want to get rid of the 10 pounds I have gained back. I hope I can do it but need support. Anyone feel like writing? Thu, 14 Apr 2011 22:27:21 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> <... Thu, 14 Apr 2011 13:24:40 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 rea... Thu, 7 Apr 2011 10:42:44 EST Minimize Repetitive Stress Injuries 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 the ... Thu, 24 Mar 2011 11:37:23 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 sp... Sun, 6 Mar 2011 18:21:26 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 11:53:52 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 12:12:52 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 13:13:43 EST 3 Ways To Relx 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 14:06:53 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 12:34:35 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 12:14:58 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 11:21:44 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 11:32:56 EST Goal for 2011: My First Triathlon! I have been eyeing the Triathlon sport for awhile now, but I have to admit it has intimidated me. I've lost nearly 100 lbs since joining Spark, and in 2010 my goal was to run my first 5K. I ended up running a Half-Marathon and falling in love with the sport! In 2011, I want to take that a step further and challenge myself in a new way, so the Triathlon it will be! I am still a little intimidated by the sport (especially the gear, etc.) but I am seeking resources, including this team, to h... Sat, 8 Jan 2011 21:17:58 EST new to triatholon's :) I've been on spark people for almost a yeaR now.. I've worked up to running and biking... currently running at a 10K status and biking at least 25 miles.... I've ALWAYS been fascinated by Ironman's... and darnit... I have it as a goal for my 40th birthday in 2 years... I decided to start with triatholon's first... I loved swimming as a child.. LOVED it.. in fact my mother had to often drag me outta the water... UNfortunately my brother drowned when i was 14 in an accident and i stopped swimm... Fri, 7 Jan 2011 19:16:37 EST Tri Newbie Hi Everyone! <BR> I am so excited to have set my goal in a Sprint Triathlon this year. I am looking forward to everyone's advice, tips and encouragement!! <BR> Tue, 4 Jan 2011 08:19:40 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 22:59:32 EST New here... Hi! Hey! I'm new here... and new to Spark. Been doing tris for a couple years now. Got started ~4 years ago and lost 30lbs. A little bit has crept back, plus there's still plenty to loose. <BR> <BR> I'm in winter training mode now, so only running and strength training at the moment. Mon, 13 Dec 2010 13:26:52 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 15:46:50 EST Treadmill for Training? <BR> 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 grea... Wed, 10 Nov 2010 12:17:03 EST Hi! First Tri this Sat! Hey! I just foud sparkpeople this weekend and started tracking my nutrition and exercise. I have been training for about 3 months for a sprint tri this Saturday, Nov. 6. I have been riding a cheap-o wal-mart hybrid bike and am REALLY slow but I have enjoyed the training. <BR> <BR> I have a question for all of you experienced tri folks. My swim is in a pool but the run and bike are outside. It is going to be anywhere from 35-45 degrees when the tri starts Saturday morning. It is usually wind... Mon, 1 Nov 2010 13:13:02 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 12:38:15 EST Bike Races? Do any of you do any bike races during the year? I am doing Tour De Safford next weekend. There is a 100miler, 66 miler, and a 33 miler. I am doing the 66 miler. Mon, 25 Oct 2010 11:52:06 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 and ... Tue, 19 Oct 2010 10:41:26 EST What do you do in your training "downtime?" So what do you do when you aren't swimming, biking and running? Do you use it to cross train or do you move to a different activity when you aren't training for a tri? Or do you do everything year round? What works for you? <BR> <BR> (I just did my first tri this year and I definitely want to do more. However, I find I get tired after awhile of the same stuff.) <BR> <BR> Mon, 4 Oct 2010 11:49:55 EST Training 1st Week I have started training for my first Triathlon. It's a year away and I am 100 lbs overweight. I wanted a forum to report my goals and find support. <BR> My starting times are 3.2 miles 52 minutes, ironically 10 miles on the bike at the gym 52 minutes. I am going to try the pool today. I have been doing water aerobics at the gym for the last month but I know swimming 20 laps will be different. I hope in 30 days all of my times will be better and for sure I will be healthier. Any tips from any... Sat, 4 Sep 2010 10:56:30 EST contacts/ goggles I need my lenses to see where I'm going, and I usually just swim in a pair of lenses and keep a back-up in case I lose one. Anybody else swimming in contacts? Any reason why I should switch to goggles for the tri that you all can think of? <BR> <BR> It's funny, I'm feeling physically ready and really stressing out about what to wear and how to deal with my vision and that kind of stuff. Somebody reassure me! <BR> <em>463</em> Sat, 28 Aug 2010 18:53:47 EST Motivating Article Check out this article. Sister Madonna Buder, and 80 year old Iron "Nun". She lives right here in Spokane! Amazing! <BR> <BR><BR>-sister-madonna-buder-iron-nun-triathl<BR>ete-ironman/ Fri, 27 Aug 2010 15:07:07 EST I'm New Hi my name is Sandra and I am new to the team and just wanted to say HI. I am hoping to do my first "small" triathlon next June, and don't have any idea on how to start my training. Right now I have an injury and I am limited on what I can do physically, but once I get the OK to start I am going to jump in. I am not an athlete by any stretch and I am going to have to start from scratch on all 3 sports with my training. I have a mountain bike and ride, but have never done 10 miles before. ... Thu, 26 Aug 2010 09:44:48 EST What do you really need to wear? I know that Tri Suits are great - ready to go and ready made. But honestly, not sure if I'm going to continue this trend and realistically, I've already dropped too much money on this. <BR> <BR> I've attempted Ebay (no success). Has anyone done a tri NOT in a tri suit? Has anyone "made" their own tri suit? Is it all hype or is it worth it? <BR> <BR> I really want something that I can wear to do other things when this is all through. <BR> <BR> Any advice or suggestions? Sun, 8 Aug 2010 13:48:20 EST New challenge. Can I train in above ground pool? Hello. I am planning on doing a sprint triathlon in September. I finished the couch to 5 K program in May. I will run my 2nd 5K this weekend. I want to challenge myself with something new. Several friends at work will also be doing this event (which makes me more nervous). But, I do have a lot of encouragement. This team looks like the perfect place to start. I am worried about the swimming portion. I do not have regular access to an in ground pool. Can I train in my 24 foot round above grou... Tue, 6 Jul 2010 10:27:23 EST USAT sprint triathlon national Championships 2011 Okay gang, who wants to go to the USAT sprint triathlon National Championships in 2011? There are no qualitfications for this event. Don't know where it will be yet. To late to go to this years. at least for me. Fri, 25 Jun 2010 17:09:39 EST Brand New I have never competed in a triathalon, nor have I ever thought I would be able to. Being a large woman, this never really fit into my plans, but since I've joined SP, and I'm already swimming and riding almost every day, I am really pushing myself to be better than I ever thought possible. I just signed up for my first training camp, but I thought I would toss out a request for any training advice for a newbie. Thanks in advance! Fri, 25 Jun 2010 10:47:36 EST New, excited, scared,.... My name is Catherine. I've always considered myself as an athlete, then something happened. I stopped exercising and gained a whopping amount of weight. I'm now topping the of obesity. I've alwasys wanted to do a triathlon.I see al sorts and shapes and sizes compete and therefore I feel like I have a chance. I've been walking and now slowly running. I'm starting to consistently bike 10 miles, now it's time to get back in the pool. <BR> I've taken a huge step, I've signed up for a sprint triat... Sat, 19 Jun 2010 11:43:14 EST the "swim" with no swim I went out to watch one of the triathlons in the series that I will be participating in next month. Much to my dismay the water for the "swim" only comes up to everyone's upper thighs- the entire way out and back. It's not high enough to swim in. I don't know how to practice for the swim now. I have gotten used to swimming laps in the pool and I don't even know how to prepare for this swim. Any tips or ideas? Thu, 17 Jun 2010 21:06:07 EST Hello from Colorado I'm from the foothills outside of Denver and have just signed up for the Tri for a Cure on August 1st and I think I've noticed a common theme from all of these threads that I've read. Anybody who has never done a tri and they sign up for their 1st one thinks they are crazy!! Me Too!!!! Am I crazy or did I just lose my mind? I've never done a tri but am a strong swimmer (competetive in high school and college), I consider myself a runner but just recovering from 2 years of foot surgeries a... Wed, 9 Jun 2010 00:46:40 EST New to Team and Tri-ing..and running :) Hello, I'm Sarah in Dallas. <BR> <BR> Until last week I hadn't run in about 17 years, but after a year or so of being on the fence with c25k programs I did w1d1 and i didn't die. No one was more surprised than I was. <BR> <BR> The next 24 hours all I could think about was being able to do that, and that I am going to finish this 5k program - but then what? <BR> <BR> Something took be back to being a child and watching the IronMan and being SHOCKED that these were people doing this.. I did... Sat, 15 May 2010 13:58:44 EST my first try in June I am signing up for my first Try the Tri in June. i am very excited and terrified at te\he same time. Only two things scare me really. Running- I am a HORRIBLE runner and then combining all three events. Guess those are pretty big things, but I have two goals for this event. First i want to overcome my fears and second I want to complete the race. If I can do those two things I will feel like a success. Looking forward to learning from everyone. Sat, 8 May 2010 18:36:42 EST new to team and tri-ing! Hello from Michigan! I have officially signed up for my very first triathlon. The most i have ever "competed" in is a 5k.. am i crazy? most would say yes but i totally believe I can do this! i have just under 4 months to train myself and I know once I put my mind to something I WILL accomplish it.. even if I am last, I will finish.. <BR> <BR> i will gladly accept any advice.. especially when it comes to swimming! Fri, 7 May 2010 10:48:52 EST How competitve are you? I am not the worlds best athlete, but all this working out has made me so competitive. I pick someone out at th 5k's and make sure I can stay ahead of them. They have no idea they have been singled out, but I am determined to beat at least that guy. And I have to make sure I am at the top of the list for sparkpoints and fitness minutes. I especially have to stay ahead of Trigramps. You have your topic, Discuss. Mon, 3 May 2010 21:46:32 EST Need advice for first Tri I want to get healthy in a lifestyle fashion and not just going after weight loss. My goal for a healthy lifestyle is to start doing triathalons. <BR> <BR> Current abilities <BR> Training couch to 5k - in progress <BR> Swimmin - no issues <BR> Bicycling - It has been a while since I've been on one <BR> <BR> Been working to do at least 30 minutes of activity a day eating healthier. There is a baby tri in September in this area this year. <BR> With where I am at currently is it even a possi... Thu, 29 Apr 2010 14:01:05 EST Help! What do I wear? OK all you seasoned triathletes..... Tri newbie is wondering about what to wear for 1st outdoor race. In Michigan in June. No plans on a wetsuit. And where can I get proper attire in plus sizes? (woman's 18). The 'nice' young salesman at the sports store just laughed and said "I have no idea where YOU would get gear". NICE! Thanks for the encouragement buddy! SO I asked him where he got his (insinuating that at least I am willing to try it) and he said, I get mine here, I get a disco... Thu, 15 Apr 2010 10:45:23 EST Hello! Hey everyone, I'm new to the team but not to Triathlon, did my first sprint last year and am gearing up for the Chicago 2010 Olympic race! Thu, 15 Apr 2010 10:28:50 EST Hello! New and Tri-ing Hello! I am relatively new to Spark and to the tri-life as well. My son (10) has been wanting to do triathlons since he was 8. I told him he had to work on his swimming. He did. I told him he had to be 10. He turned 10 Feb 8, and found an indoor tri at our local YMCA the end of Feb. It is a 3 month series, 1 a month. SO I allowed him to enter, only to find out it was for 14 and over! :( The race director was very kind, and said he would allow my son to race, if a PARENT PARTICIPATED ... Wed, 31 Mar 2010 13:44:47 EST My first 5K in 25 years Finished my first 5k in 25 years. IT was long, but I just kept running. Would have been easier if my IPOD battery wasnt dead. One step closer to my first Tri. Next run in April 17th. Sun, 28 Mar 2010 18:55:36 EST Group Needs and Wants Hello all! Im trying to get back into Spark and do something with the group. When I started it, I was on a weight loss path. Then, I signed up to compete in Ironman, which consumed every ounce of my energy and time. After Ironman, I took three months off (which is longer than suggested!). :) So I am working my way back into routines and schedules and logging. I would like to know what you are looking for out of this group? From reading, it sounds like most posts are from people new to triathl... Sun, 7 Mar 2010 14:36:50 EST New Here My name is Catherine and my goal is to be able to finish a full marathon by October (time is of no issue). Currently I am very much overweight and I hope that the 3 sports will help me shed the pounds and finish this goal that I have. Sat, 6 Mar 2010 14:41:26 EST Hello Just wanted to say hello and introduce myself. I joined sparkpeople to enhance what I am already doing in my life to help me reach my goal weight. I am excited to explore the communities here and have some fun along the way. Fri, 5 Mar 2010 09:53:58 EST Hello From Nova (northern VA) Morning everyone! I have never been in a triathelon but I wanted to use my love of swimming in some kind of competitive sport/adventure and this one looks to be the best way to do it. <BR> <BR> I have been reading up on how to do them and everything involved. Seems very complicated..but I think it would all be worth it at the end to be able to finish one. <BR> <BR> My major roadblock is the running- but i'm tackling that head on right now! Any advice would be great! Tue, 19 Jan 2010 11:51:22 EST new here from new zealand hi there, ive been on sparkpeople for a little while now but in december did my first half ironman and the whole eating thing went out the window for a while. im now back and also just started training again. have decided to do the same event in december this year andhopefully being lighter will help beat my last years time. im very unmotivated at times with eating well so thought itd help to have some 'friends' with similar goals to help keep me motivated and i them with both eating well and... Mon, 18 Jan 2010 13:21:59 EST Just registered for my first Tri...'s on June 13th... <BR> I have been running for many years and ran my first Half Marathon last November...I bike a li'l bit...but the swim is going to be the big challenge...haven't really been swimming in a LONG LONG time...but I'm up for it and thinking about doing a second one in the late Summer/early Fall. <BR> Looking forward to learning from y'all and sharing in the experience. <BR> ~Tika Fri, 1 Jan 2010 21:54:06 EST New To Everything! I have decided to train to do a triathalon in 2010, We have one locally in the fall and I hope I can do it. I have been running but I need a bike and I need to start swimming again. I would love any and all advice anyone may have to offer. <BR> I am looking for a good training and nutrition program since I need to lean down 25lbs. <BR> My name is Melissa and I live in GA. I have 5 great kids they are pushing for me to be healthier in 2010! Sat, 12 Dec 2009 19:45:00 EST New here, and a bit confused Hi All, <BR> I'm new to the Spark threads and really don't get how it works. WW threads are live time, and people post, and then the page moves down, and people are talking all the time. I dont see something like this on the Team pages... How do we use this Team page? <BR> <BR> About me - I started doing triathlons 3 years ago, and got hooked. I was obese and not athletic, and just one day, I made myself do it. It's how I lost 50 lbs. I have gained 10 back and have about 30 lbs total to los... Tue, 1 Dec 2009 15:47:00 EST 2010 Races July - Musselman Half-Iron Triathlon (Aquabike), Geneva, NY <link> </link> <BR> <BR> This is my first race, ever. I just want to finish. See the Tips forum for more information and to suggest a training schedule... :-) Fri, 27 Nov 2009 22:22:13 EST Aquabike half-iron training schedule? OK, I did it! <BR> <BR> I registered for the local half-iron Aquabike in July 2010 (can't run, knee arthritis). <BR> <link><BR>.html </link> <BR> <em>40</em> <BR> I did bike centuries in my 20s but have never done anything timed before... <BR> <BR> My goal is just to finish and to have something to train for. The guy whose office is next to mine has done the sprint version of the race for the past 5 years and has seen me go from 340 to 168 and kep... Fri, 27 Nov 2009 22:18:03 EST Pedometer type of Equipment for the Triathlete I have been wanting to buy a body bug or one of these type pedometer/calorie counter/ect... Do any of you suggest one that would be perfect for a triathlete. I was told there was one out there, but I haven't found it. Thanks in advance for your advice! Sun, 8 Nov 2009 08:21:27 EST Denver/Boulder Area Colorado Wild Women I just joined Denver/Boulder Area Colorado Wild Women for the 2010 race season. Any other women out there who are part of this who would like to start getting together outside of the club to train on occasion? contact me at thanks Sat, 7 Nov 2009 16:35:20 EST Head wind on the bike It seems like I spend most days riding into the wind no matter which way I go and as you know it can be demoralizing seeing 5 or more mph knocked off your average. So how do you deal with that? <BR> One thing I like to do is move up the sprocket a few gears and really spin. Maybe around 120rpm. You certainly wont be going faster but it feels that way. Sat, 17 Oct 2009 22:23:01 EST Hi everyone! I am training for the spring season and hope to find some great friends here. SP will be my home base for logging and blogging so I hope you all garner a few laughs as I stumble along with my training and try not to fall of my bike or drown in the lake. While it may be a long journey my big goal is Kona. <BR> Looking forward to chatting with you all. Thu, 15 Oct 2009 21:25:30 EST Hi My name is Patsy Hi My name is Patsy <BR> <BR> I have been a competitor swimmer since I was about 26 year now. I love it!!! I grew up surrounded by water and became a lifeguard and swim teacher and coach when I was 16 and have continued to do so! Wed, 9 Sep 2009 16:32:48 EST Enjoying this new venture I am new to the SparkPeople program, but love the tracking and analysis of my food intake. I am training for triathlons, but want to get leaner as well. Thu, 6 Aug 2009 09:33:01 EST New to the Team! Hello all- I am in the "process" of getting in shape again and have signed up for my first tri in August. Any and all advice and tips is VERY welcome and wanted! <BR> <BR> Thanks!! <BR> <BR> Tiffany Mon, 20 Jul 2009 17:14:11 EST do you lock your bike? Okay, forgive me for being a paranoid city girl, but what do you do to make sure your bike stays put while you're in the swim and the run? I'm doing my first tri this fall, and I'm tempted to ride my beater bike so there's not chance of losing my custom frame. I know, I'm spoiled... <BR> <em>217</em> Mon, 13 Jul 2009 18:10:33 EST wet suits looking for wet suit advice <BR> thanks Fri, 10 Jul 2009 02:16:55 EST Whats YOUR bike? Whats YOUR bike? And how do you like it? Sat, 20 Jun 2009 22:45:02 EST Brandy's Successes April 2009 I have to celebrate every little success I have, to reinforce to my brain that success is good, attainable and necessary. I hope you all find sharing your successes rewarding, as well. <BR> <BR> April 2009, so far: <BR> I made a new log that I track everything meaningful in (vitamins, water, training log, sleep log, heartrate, stress level, moods, and an end of the day score card to grade my day). <BR> I am on Day #2 of strict (non-athlete) Paleo diet. <BR> I get more sleep. <BR> I am getti... Sun, 5 Apr 2009 14:41:09 EST hello from canada Hi, I am from Manitoba and I am a real newbi to triatholon. While I enjoy swimming and biking, I have also wanted to call myself a runner. I am following a beginner training plan on the trinewbies website and have plans to do a women's only triatholon at the end of June. I hope there are people here who can help answer my questions. Mon, 23 Feb 2009 23:52:00 EST Hi Everyone! I'm Jessica and I've been on spark for a while, but only recently actually started being active in teams! It's so much more fun this way! =) <BR> <BR> I've been running for a few years (did my first HM in 2006 and at least one a year since then), but only learned how to swim with proper form last August (yay for university swimming classes that give me credit toward graduation!). <BR> <BR> My friend and I signed up for the Mermaid Tri in Santa Cruz this September and I'm super excited. It'... Thu, 12 Feb 2009 11:28:58 EST 2009 Races I thought I'd get the ball rolling on next year's races. <BR> <BR> My commitments so far: <BR> - Mar. 22 Shamrock Half Marathon, Virginia Beach, VA <BR> - June 7 Mooseman Half Ironman Newfound, NH <BR> <BR> More races to come as they open for 2009! Tue, 9 Dec 2008 10:03:33 EST Hello all I enjoy swimming, running and biking in that order and have been "training" for some time (except for lifting weights--the part during which i snore). . .just not all that competitive, i guess. . .soooo--any advice for actually getting down to choosing and entering a triathalon? i'm in the denver area if that helps you advise me about good first time experiences you might have had. thanks. Mon, 18 Aug 2008 19:03:58 EST Newbies There are many people out there who want to be part of triathlon, but think they are too far behind, can't swim, can't run a mile, etc., etc. All of those are just excues. I just joined the most amazing group of women in an all women's triathlon team, and some of them CAN'T swim! BUT, they are going to learn this year. Not all of them are going to be able to DO a triathlon this year, but they are working towards being able to do one. If you are just starting out, set realistic goals for yours... Sun, 27 Jan 2008 17:30:37 EST Beginner Triathlete Sites There are a ton of resources out there for new and aspiring triathletes! Here are a few: <BR> <BR> <BR> <BR> <BR> <BR> Sun, 27 Jan 2008 17:26:36 EST 2008 Races you are committed to.... I'd love to know what races you are doing and the distance you are racing. :) <BR> <BR> So far for the year I am signed up for a 5 mile run, a half marathon, and am committed to three sprint tris and potentially an olympic distance! Sat, 5 Jan 2008 22:48:13 EST Welcome to Spark Triathletes I am new to the world of spark and triathlon. Thought it would be fun to find others who are here to get a healthier lifestyle and also Tri. <BR> <BR> In July 2007 I completed my first sprint distance and this summer have plans to do at least three more sprints and MAYBE an olympic distance. In April 2008 i am running a half marathon to help get my mind in shape for Tri season. I joined a women's tri team to get the coaching, but I still have to work on my mental toughness on my own. <BR> ... Sun, 23 Dec 2007 09:37:58 EST