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TOPIC:   Sprint TRI-Athl on?????? 


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**WILLOW**
**WILLOW**'s Photo Posts: 99
6/28/08 12:13 A

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with heyputthatdown's philosphy even i might be able to do a triathelon!



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JHOLLNAGEL
Posts: 1,768
6/27/08 4:12 P

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I'm a week a way and nervous as all hades. I need to relax and enjoy the experience.


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WONGERCHI
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6/27/08 1:14 P

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HEYPUTTHATDOWN:
LOL thanks for that. When I race I have a series of tiered goals. Just after "Start" and "Finish" is the intermediate goal "don't die".

Jim:
DRC's got some great advice for you as always. Totally agree that you should start near the back of the pack and off to the side. If you want to know what an open water swim is like, check out this link:

www.youtube.com/watch?v=U_6tOzt-nfM


I can give you some tips on the bike/run though. Triathlon is all about energy management - going out too hard on the bike is going to KILL your run. Losing 2-3 minutes on the bike and getting to the run reasonably fresh is much more preferable than killing yourself on the bike and having to walk the run (at say, 20 minutes/mile) rather than running it (at say, 12 minutes/mile). I learnt this lesson on one training day where I did a 50k bike-10k run (31 mile-6 mile) brick at race pace. I completely toasted myself on the bike and had to walk the last 3 miles of the run. Definitely not making that mistake again!

On the bike, keep the cadence at 90rpm and spin an easier gear - do not be tempted to hammer. One bottle of sports drink should be enough but your idea of carrying an extra Gu is a good one. I tape mine to my toptube so that all I have to do is rip off the tab and eat rather than having to go fish around in my pockets.

I run with my sunglasses and gloves on too. Whatever you do, don't make the same mistake I did in the last Du and run out of T2 with your helmet on....

As well as practising transitions, bricks are the best thing for you right now.

Edited by: WONGERCHI at: 6/27/2008 (13:32)
In God we trust, all others bring data.
- W. Edwards Demings

If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise.
-P.Z. Pearce

Specificity, specificity, specificity.
-Andy Coggan

The plural of "anecdote" is not "data".
- Frank Kotsonis


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DRC2205
DRC2205's Photo Posts: 8,845
6/27/08 10:22 A

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HEYPUTTHAT DOWN gave some great advice, too. Keep it in mind!

As for the other stuff, in an open water swim, start at the back of the pack, at the side of the group. Less arms and legs to get tangled in. Middle of the group is very rough. Try swimming in your shorts before the race, and then hop on the bike so you can be prepared for how it feels. And I usually have a bottle of Gatorrade and a bottle of water for the bike portion, so I can be ready for the run.

Can't wait to hear how it goes!



2DUWAH
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6/26/08 11:02 P

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HeyPutThatDown,

If I ever do a triathlon I will adopt your approach. I especially like the part about not drowning during the swim. Thanks for the laugh!




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JHOLLNAGEL
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6/26/08 11:01 P

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Thanks for the humor


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JHOLLNAGEL
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6/26/08 10:59 P

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DRC

Thanks for the info. A lot to think about. I will try practice runs at home for transition areas.

I think the swim is in a lake my goal is to try to stay in mid pack or back without having a racing heart rate. Change quickly but thanks for the bucket of water trick. I plan on wearing a very thin padded cycle shorts and then put on clips, cycle shirt, helment , glasses and gloves.

At the next TA change into running shoes and remove helmet. I figure to leave glasses and gloves on while running. I thought I could always remove gloves while running and place them in pouch.

I plan on going all out after about a mile or so of 90 cadence and pour it on. I would like to get a bottle of sport energy drink and possibly another Gu to set me up for the run.

I will post times

Thanks

Jim


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HEYPUTTHATDOWN
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6/26/08 10:21 P

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Jim,

Your approach to this mini reminds me of so many of my college courses (yikes! ... a week left ... I've got to learn this stuff). Of course some of you can probably guess how those exams went.

So in keeping with that spirit, I'm suggesting you take the John Belushi Little Chocolate Donuts approach to training, set the bar so low you'd think it was a limbo and let the chips fall wherever you won't slip on them. Like Organic Chemistry, you aren't going to learn anything in a week so just kick back and enjoy ... this should be fun ... the Olympics aren't until August.

Goal 1: don't drown during the swimming (water wing use optional; any Speedo looking tri shorts obviously forbidden -- I'd go with cutoffs but I'm old school)

Goal 2: make sure that's your bike you jump on at the first transition (could be modified if you find a really sweet ride you'd like to claim; just change the numbers)

Goal 3: remain upright during the walk/run stage (optional bonus points for finishing with a beer in your hand; this should be handed to you by your wife or your youngest child)

Live the dream ...

Bob

see this link for nutition tips from the master:

www.runnerspace.com/video.php?do=view&vide
o_id=961


Edited by: HEYPUTTHATDOWN at: 6/26/2008 (22:34)
I'd rather be sitting on my bike thinking about God than sitting in church thinking about my bike ...


MAGELLAN1
MAGELLAN1's Photo Posts: 550
6/26/08 5:25 P

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great suggestions. one thing that i was worried about when i did my first race was swimming in my shorts then getting on the bike, i dontknow why that concerned me! so i did a short swim, then got on my bike. i did have some tri shorts and it was all fine.then i ran around the parking lot, less than a mile just to see how the clothing felt.

i was self conscience my first races, so i had a snug top i wore on the swim (liie a long sport bra), then i put my wicking tank top over top of it for the run. i didnt have my transition set up in the order of donning clothing and i put my helmet on, then had to take it off to put my shirt on.
so set it up in the order you will put it on, and remmeber to have your number when you cross the finish line. i have my number on a race belt, i put it on for the bike.



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DRC2205
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6/26/08 10:15 A

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Jim,

First of all, here is a link to the Spark Tri Team. Read some of the posts, and ask any questions you have.
www.sparkpeople.com/myspark/groups_individ
ual.asp?gid=8


The first thing to figure out is what to wear. I'd suggest getting tri shorts. The padding is thinner than regular cycling shorts and you can run and swim in them in relative comfort. And go commando! Wet underwear is not fun for the majority of the race. The tri shorts will wick moisture away--you will be more comfortable.

And I need to ask is what kind of swim is it--pool, lake, river, ocean? I would have different suggestions for each. But regardless, bring a large bottle of water--and maybe a bucket--to rinse yor feet off before putting on the cycling shoes. Don't stress out about your swim technique. Just try to finish without sending your heartrate through the roof. Do the breaststroke, sidestroke or backstroke as you need them. You won't be the only one.

Next is the transition from swim to bike. So you have determined your clothes. I'd guess you are coming out of the swim in just your tri shorts. You get to your transition area, clean and dry your feet, put on socks and shoes, pull on a cycling shirt, THEN your helmet, suglasses and gloves. Unrack your bike and hit the road. Spin easy to get rid of the wobblies from the swim before you push to hard, but enjoy the bike. I know 9 miles is nothing for you, so enjoy it.

Then you return to the transition area. Rack your bike, change shoes (I think you have clipless pedals for your bike--it that right?), remove your helmet and gloves. Head on out. Don't worry about running the whole thing. Actually, I usually PLAN to walk part. I usually surprise myself, despite the fact that I *hate* running.

So overall, on race day, I'd eat whatever you usually eat for a long ride. You don't want to mess with nutrition if you already found something that works. I usually leave an appropriate snack in the transition area (TA) just in case I need it. Get there on the early side so you can set up your TA. Know what you need for T1 and T2 and have everything accessible.

I think an hour is a reasonable goal, but don't be dissapointed with longer. You know what your bike is like (fast!) but the swim is an unknown, as are the transitions. Most races will break it down for you in the results, so you can look at it separately.

For prep, yes, I'd make a point of getting in some runs and swims. Use the bike as easy days. (Actually you still have enough time for one of your group rides, if you want.) Also, practice "bricks"--that is, the transition from one event to the next. Bring your bike down to the pool, swim the best you can for 10 minutes, and then jump out, dry off, and transition as you anticipate in the race. Hop on your bike a ride a quick 5 miles. That will give you an idea of the wobbly legs you'll get. The next brick (on another day), go for a hard short bike ride, and then secure your bike and go for a mile run. Once again, you'll know what to expect in the legs on race day. With only 10 days to go, I wouldn't do much more than that in terms of bricks, but continue to workout and vary your training. Give yourself a light day before the race.

From your competitve mindset, and how well you achieve your goals that I've seen on other posts, I think you will love this race. So don't forget to sign up next year, and compare your times. Most importantly, look forward to racing with your kids AND with your wife. I'll be thinking of her on July 1st.



MAGELLAN1
MAGELLAN1's Photo Posts: 550
6/25/08 6:57 P

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i think that the race will have a lot of newbies. especially with the shorter swim, that attracts people who are just looking to make it through the swim.
i have been at races and seen people do the side/breast stroke. that is okay, and you will probably swim straighter than some of the freestylers. dont get over excited in the water, stay calm and just get to the other side!

sounds like the bike will be your strong point (it is for me too) i usually go hard on the bike, just because i know those people will pass me on the run.

and there is no shame in walking on the run. i know a girl that does iron men-runs the 26 miles at the end, at a 13-14 min mile..

i would recommend the gu about 15 mins before the race. practice changing into running shoes/biking shoes quickly.
i always have a towel and some water to rinse any sand off my feet.
be sure that after you set up your transition area, to approach it from the direction that you will come from the swim. try to pick a marker like a big tree so you will find your bike, espcially if it is a big transition area.
dont eat a high fiber breakfast : )
that is all i can think of right now.

your wife will be very proud of you-thats better than any trophy you could bring home!




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DRC2205
DRC2205's Photo Posts: 8,845
6/25/08 3:43 P

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I have more to say but wanted you to check out the tri team here on Spark. You can find the link on my SparkPage. TONS of info and people to answer your questions.



WONGERCHI
WONGERCHI's Photo Posts: 3,889
6/25/08 3:15 P

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Hmm, not the best way to get involved in your first triathlon.... I will be thinking of you and your wife and sending you best wishes for the surgery.

Based on my average Sprint Du and Tri times I'd finish in under an hour, but without knowing what your swim-bike-run times for each individual distance is, I can't say whether you'd be able to do it. Just aim to finish strong this time and if you like the multisport life, then go for a time the next time.

A triathlon is much more than doing 3 disciplines by themselves. The transitions in themselves are an art form - you can lose stacks of time here if they're not done right. I'm assuming you're in a pool which makes the transition from swim-bike slightly easier.

The transition from bike-run is a weird one if you're not used to it. You'll spend the first half mile or so with jelly leg during the switch. If you can, practise this transition beforehand - go for a 10 miler at tempo pace and then transition (FAST!) into a 1 mile run. You'll see what I mean....

If you don't swim well the trick here is to just get to the end without redlining yourself. This is easier said than done. On the bike, spin a slightly easier gear than you would normally. Keep cadence around 90rpm (I go up one gear from my stand-alone TT gear and it's great). On the run, start of slow and wind it up as you go on.

Nutrition-wise, a GU + water/sports drink 15 minutes before the start is ideal. Then drink on the bike - the bike leg of a multisport event is basically an exercise in fuelling for the run. Because your run is short, I'd take one bottle for the bike and nothing for the run.

In terms of what to eat/drink, everyone is different. What works for me may not work for you. Experiment with different sports drinks/gels before the race - don't do ANYTHING on raceday that you've not tried out beforehand.

WRT training, I'd say back off the bike and get swimming/running. Try and get to the pool a couple of times in the next 10 days and make sure you can do the distance without blowing up. Similar sort of thing on the run. Make sure you can do 2 miles easy pace - 3 is ideal.

Do you have properly fitted running shoes? By that, I mean shoes that have been bought from a specialist running store and match your biomechanics? I am EXTREMELY anal about properly fitted running shoes - if you're going to be running regularly as a complement to cycling then those are a must.

Last piece of advice - ENJOY IT! Are you boys going to be with you too? Make it a family outing and just have fun - that's the name of the game for the first one.

In God we trust, all others bring data.
- W. Edwards Demings

If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise.
-P.Z. Pearce

Specificity, specificity, specificity.
-Andy Coggan

The plural of "anecdote" is not "data".
- Frank Kotsonis


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JHOLLNAGEL
Posts: 1,768
6/25/08 1:35 P

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Some of you know that my wife has breast cancer ... she will have the sugery July 1st. The Sprint Tri that she was training for on July 4th will not occur and they will not refund her entrants fee. The two older boys were going to do this with her.

So guess who is stepping in for her honor?? Yes I am. I will be doing the breast stroke, side stroke .... can you tell I do not swim well.??? The swim is 200 yards, the biking is 9 miles ( I should not have an issue here;-P), the run is 2 miles (Earlier this year I would get knee pains at about the 2 mile marker .... I have not been running in over 3 weeks ..... it looks like I better get a few runs in before the week end.???

At what point of the TRI do I start with the GU???? What would be a good sport drink for this?

My plans are to finish the TRI but my competitiveness wants to finish in under an hour. Is this realistic????

Jim


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