Post Race Day Focus

I don't think its any surprise that I am now hooked on triathlons. The race was fantastic and already I am thinking about areas in which I can improve. (Oh by the way, I totally blew my expectations and finished first in my division.)

One thing that kept me focused on training was definitely having a goal. I knew that when I signed up for the Lake Meridian tri, that I had about a month to focus. What I am concerned about is not being able to keep up with training when there is no goal. I know there is still time to sign up for another triathlon before the winter comes, but unfortunately, financial funds (before the sponsorships come in..hahaha) is keeping things limited.

I am already signed up for the Bellingham Bay Half Marathon in September, so that will be my focus for the next month. I am going to continue to swim and bike as part of the training, but increasing my road miles is going to be important right now.

Dan, any thoughts on keeping focus when there is no upcoming event? And, you can't say "sign up for another."

Dan: Sign up for another race! HAHA

Yes, without signing up for a race, focus on your times. Focus on what needs the most improvement- being a newbie you can probably get better in all aspects. If you want faster splits in swim, bike or run set your goals. Focus on one discipline at a time.

If you ran 8:30's and want to get to 8:00 that goal will keep you motivated. Then once you have reached that time, you can add a bike split before the run and try and maintain the same speed. My goal this year was to get faster on the bike. I did a lot of spinning classes and tons of group rides- all with riders better than myself. I got dropped every ride at the beginning, but now can hold my own against some of the faster riders and have averaged 25 MPH plus in some races. When I push myself in a bike workout, I will then go out and run and see how the legs feel after cause if I am working hard I am pushing big gears. Pictures are also motivation for me. I have used these two pictures on my fridge for the past year and a half. They are ads from Cycleops (indoor trainer) but are great motivation:



The first picture says, "This is where you win races that don't start for six months"- has a guy in his basement on his cycleops

The second picture says, "The guy on the horizon isn't a cyclist, He's a victim"


I will watch Ironman races on http://www.universalsports.com/

Motivation is different for everyone. Write down your goals for next year, races you would like to do. Once you have races planned in your head you can cater your training to these goals.

Winter is a long time (especially for you) so vary your routine as well. Try spinning classes, core workouts, lift some weights as routines can get boring. The biggest thing to do is to write your goals down. post them on your fridge, on your calendars seeing the goals everyday will help you continue to train even when you don't want to.

Then join me in Idaho for Ironman CDA.....

Rev 3 Tri just added two races for 2012

To all fellow triathletes living in the Northeast and hoping for a big name race to come to the area you are in luck! Rev 3 has reached an agreement to bring an Olympic and half distance race to Old Orchard Beach, ME in August of 2012 http://rev3tri.com/news/revolution3-triathlon-announces-new-2012-races-in-maine/. Adding to the excitement of the Rev 3 Series they will also be hosting an event in Wisconsin. Both of these races will open for registration on September 1, 2011.

These races are family oriented and offer spectators a plethora of options to entertain themselves while waiting for their favorite athletes or at the conclusion of the race. This is a fast growing series that has incredible pro fields and huge prize purses ensuring the best pro athletes. Just another way to watch the most incredible athletes compete at the highest level.

One of the best things about these races is that it has live tracking which means you can follow your athlete on course.

Julie's First Tri: Lake Meridian, WA

Ok, Dan you were right: I'm already thinking about the next race. Is it too early to say I am addicted? I am sitting here, anxiously waiting results of my race...

While I outwardly spoke out that my goal for my first triathlon (sprint at Lake Meridian, WA) was to finish the race. Quietly I knew this wasn't enough I wanted a good showing; its the competitor in me. So I was thrilled when things went smoothly...like not getting a flat tire and no digestive issues. Thanks for getting me prepared for this. Also a big thanks to my friends Schuyler and Tara for showing me the ropes and doing the race with me.

I was a little concerned about how I was going to perform after only an hour's nights rest. The night before a race I can never seem to sleep...we will need to cover this as a topic later on! Luckily the previous night I had slept well. Breakfast consisted of a pb&j, banana, and a Gatorade Prime. Everything stayed down (as opposed to the day of my first half marathon.)

I definitely was pretty intimidated when we arrived at the race and started to set up transition. People have some fancy bikes and some pretty techy gear. I didn't let it get to me thought, I mean my goal was to just finish, right?

This tri started with a deep water start, and with the temperature of the water at 74 degrees (warmer than the air) it was a pretty comfortable and calming pre-start. Of course once everyone started, I definitely felt the "washing machine" effect and at one point just stopped cause there was no where to go. One swimming for about 5 minutes I was able to find my own space and get in the groove. Reviewing the race, the swimming was actually my favorite leg! I think I definitely entered "the zone."

I was definitely worried last night about not being fully prepared for the bike. I had really only been on that particular bike twice! Also, I was doing this race without the proper equipment to change a tire. I was just hoping that I wouldn't have to stop racing if a tire went flat. Phew! Another thing I learned was to take the bike for a little spin after taking it out of the car. When I first jumped on the bike, my gears were not catching and I almost thought I was going to have to get off the bike. I think I should have just double checked everything before I put it on the rack! Another topic we will have to discuss in the future is rules of drafting and passing. While this triathlon was not super strict, for future races it would be nice to know to avoid penalty.

The run was definitely the worst leg. Although going in I was thinking that this would be my strong part, I was not prepared for the tightness and jelly feeling (how contradictory) that I was going to feel. The first mile was definitely the worst as it felt like I was running on new legs. As I continued to run I could feel my legs loosening up a little more which allowed me to increase my stride. I think in my continued training I want to practice more bike/run bricks to help tackle this feeling.

Overall, this was an awesome experience! The weather was ideal and French toast was served for athletes...uh, awesome! I will post my times when they are made available. Really stoked to see how I did...especially when I had no expectations for how fast I would be going in. Will keep you posted.

I Live for Race Day!

Well, this is the last night before your first race! Jitters, I hope so. If you are not nervous something is wrong with you. This is where your training plan and trust of all that you did leading up to the race pays off. Nutrition, You have that down right? Just don't do anything stupid, like try something new tonight or tomorrow morning.

One note that may be of interest... You might want to bring a small roll of your own toilet paper or pick up a travel size one from a Walgreen's or CVS. I assure you this will come in handy. When you have 300-500+ people using a few port-a-potties (all with race day jitters) TP tends to be valuable. I could probably sell TP for $5.00 a roll 20 minutes before transition closes. Heck, It would be smart for a Charmin or a another TP company to be a sponsor of a tri. (I also always thought that Gillette or Schick razors should be an official sponsor of a longer race (70.3 or 140.6)- most shave their legs and it could be a cool setup at packet pickup (imagine the "Gillette Fusion truck" truck there- testing razors, HA- Yeah you have all seen the commercials... I digress..

Anyway, on race night I always...

1. Put all my numbers on my bike, helmet and race number on my belt.
2. Pack my race bag, you do it the morning of you might forget something

SWIM- (goggles (2 pair), towel, wetsuit, swim cap, anti-chaff cream for under arms if you want. Also good to put on legs and forearms so you can get your wetsuit off a little easier.

BIKE- Bicycle, bike pump, bike bag (for flats), cycling shoes (or sneakers if you do not have clip-in pedals, helmet, race belt with number, sunglasses, water bottles (for sprint 1 bottle is fine), socks

RUN- running shoes, hat or visor (if needed), race belt (if not already on from bike), GU or nutrition if need (100 calories will suffice)

-Attire will differ depending on what you decided to wear on race day (tri suit or changing in T1 and T2).

3. Pump up tires at night and check in the AM to make sure there aren't any slow leaks in the tubes.
4. drink water(want your pee to be light yellow)
5. eat dinner early (eat your carbs)
6. Put your bike rack on your car (if needed).
7. Set out food you will eat in the AM.
8. Charge ipod to listen to pre-race.
9. Pack a set of clothes to wear after the race.
10. Bring a recovery drink (Gatorade Recover or my favorite Chocolate Milk)- you will have to bring a small cooler if bringing this to keep it cold.
11. Try and go to bed at a decent hour.
12. Get up early enough so you are not rushing. It will be early either way so does it really matter whether it is 4 am or 4:30?

*If you are a coffee drinker and use it to start each day (I do) go ahead and drink some coffee. If that is part of your routine then go ahead and pour yourself a cup (I would recommend about 6-8 oz at the most). Not enough to dehydrate you, but enough to give you a good pick me up.

Go ahead and enjoy this moment, tomorrow you will become a triathlete and the addiction will become stronger !

I heard this used as an affirmation at my first 70.3 in Orlando by an individual who had written himself about 30 different notes. The race director saw that he had tossed this one on the ground and read it to everyone over the microphone cause it's good,

"Pain is Weakness leaving the body"

Tomorrow you may be sore, but do your best, whatever that may be and you will enjoy every moment. Stay after the race and enjoy the food and camaraderie. It is all part of the experience. One of many to come.

You are now one of the 2.3 million people (USAT) that participate in a triathlon each year.

Race Week: Triathlon Gear

Its the final day before the race. I just started packing and organizing my gear. This is the last time I have a chance to pick up any new gear that I may need tomorrow.

Bike : Cannondale (I have no idea what model it is. My friend Schuyler, another Ironman, was not satisfied with me not knowing). I am pretty psyched to have this bike. I have officially been out swimming more than I have biked, so I still have a ton to learn about bikes. Just having it is awesome to me. Thanks Bree Sherry!

Dan: Rack your bike by the seat post on the bar. Make sure to alternate your bike from the person(s) next to you to allow you to easily get your bike off the rack. You want your handle bars to be alternating from people next to you. If you get there early enough, try and take the spot closest to the end so that you do not need to between the racks to get to your gear. I have a very high seat post so I always make sure to test my spot on the rack and make sure that I can take my bike off the rack and roll it under the bar. Make sure you pump up your tires the morning of the race. ( I pump them up the night before as well that way you can check them in the morning and to see you lost any air over night which may lead you to realize you have a small puncture in your tire. There will be bike mechanics on site the morning of the race so if you do not have a bike pump they will be able to do that for you.

Bike pump: Blackburn Airtower I just purchased this pump and have yet to use it. I will be testing it out later tonight and will be sure to pump up my tires one last time in the morning.

Helmet: Bell Venture After seeing what types of helmets are out there, I know this helmet is more of a casual recreational helmet. Maybe an upgrade in the future.

Water bottle - I bought a water bottle last week and didn't realize till now that it doesn't fit into the water cages. Der!

Dan: One water bottle should suffice for a sprint distance race. You may want to think about putting G2 in there as opposed to water if you feel you may need some additional calories during the race.

Wetsuit: Rented Xterra sleeveless You can read more coverage here.

Goggles: Aqua Sphere Kaiman I just purchased these goggles the other day. What an upgrade from my last pair! They look huge on my face though.

Clothes: I still haven't fully figured out what I am going to wear. I do not have a tri outfit. I was looking at some shorts the other day and haven't decided whether I will splurge or not (haven't seen any less than $55 at retail.) Maybe I could get by with these spandex shorts and a bra. I am going to check some more out today.

Dan: Who needs it? - Try and have as much of what you are going to wear throughout the race on before the race starts. It will make your transitions faster and keep you from struggling to put on clothes while your body is wet.

Socks: When I ran my first half marathon, I did purchase running socks. Hello comfort. That was a great purchase. While putting down $9 or so for a pair of socks seems crazy to me, it was worth it.

Dan: Put these on before the bike (might consider bringing a towel to wipe off feet before putting them on)

Sneakers: Nike Pegasus I have put many miles on these shoes and will need a new pair soon...but not today.

Nutrition: GU and Shotbloks I am not sure I will need these or not, but will pack just in case.

To add:

Towel
Spare bike tire
CO2 cartridge

Dan: Race belt - to affix race number to. Have to have your number on the front part of your body during the run. (some races make you wear your number on your bike during the bike so this is where a race belt come in handy. You can flip it to your back on the bike and turn it to the front for the run.

Have I forgotten anything??

Race Week: Wetsuit Rental from XTerra

Green Lake, Seattle WA

I can float! Hello buoyancy.

My rental wetsuit from Xterra came in the mail the other day and I have been anxious to take it out for a spin. As you mentioned here, I knew it was also important to try out an open water swim.
Renting the wetsuit from Xterra was really easy and financially was the best decision. For $49 they will send you either a long sleeve or sleeveless wetsuit, ship it for free, and will send it out 10 days in advance of your race. If you choose to purchase a wetsuit from Xterra, you can then apply the $49 towards the price of the wetsuit.

Although they claim a 99% fit rate, this may be an exaggeration, or I just happen to fall in that 1% category. My wetsuit came in too large. I recommend if you fall towards the lower end of a weight group and it falls on the border between two sizes, go smaller.

Of course, since this is my first time ever wearing a wetsuit, I wanted instruction on how to actually put it on:


Swimming with the wetsuit got me pumped. It helped alleviate some of the anxiety I have been having about the swimming portion of the race. The buoyancy felt great. I also felt like I was swimming really fast! I kind of felt like a triathlete too, pretty bad ass.

Race Week: Food for thought?

It is Wednesday before the race, have you thought about what you are going to eat before the race? During? After? This can help you have a great race instead of just a race. Nutrition and rest are as important to a triathlete as training. You need to keep your body fueled throughout a race to ensure you have the energy to push yourself and finish with a smile on your face.

Never try something NEW leading up to a race. If this is your first, whatever you have been training with stick with that, you know it works and won't upset your stomach.

The night before I always try and eat a "Carb Load meal" and usually consists of carbs and protein so my choice is Chicken Parm with pasta and a side of bread and water. A day or two before the race I will try and drink water to hydrate myself. The night before a race I try and go to bed early so that I can get some rest (I am usually up at 4 for a race starting at 7) so I will try and be in bed by 10(ish). During the night your body is going to burn calories (may be anywhere from 500-800) and these will need to be replenished in the morning prior to the race.

The morning of a race I love a bagel with peanut butter (bagel will be about 250 calories and PB is about 180 calories per two tablespoons. I will usually have about three servings on my bagel. Once I get to the race I will usually drink a Gatorade Prime (Fruit Punch) or have a Honey Stinger Waffle (Vanilla flavor- my favorite). The Prime has 100 calories in it and the Honey Stinger has 180. Try not to eat too close to the race, if I am taking the Honey Stinger then I will eat that at least 30 minutes prior to the start, if the prime I will take that about 15 minutes prior.

A sprint distance race can range in time from sub one hour to two plus hours depending upon skill and distance. (Most sprints are about 19.35 miles (.25 swim, 16 mile bike, 3.1 run) but the bike can be shorter - 10-16 miles in length)

If you are closer to 60-75 minutes then you can effectively manage the race without taking any nutrition in if you eat your calories before the race. However, if you are taking longer than that you will want to consider taking in some form of calories during the race. (I weight @197 lbs. and will burn about 900 calories an hour on the bike and between 1000-1200 during an hour run. I usually try and replenish about 40% of those calories burned each hour on races longer than an Olympic distance. Good rule of thumb is two calories per pound of body weight.

I enjoy the Mixed Berry Carbo Pro 1200. I mix a few hundred calories with water in a bottle for most of my calories during a shorter distance race. If you need something during the run I would suggest (GU- flavor preference is on you, GU Chomps, Clif Bar Shot Blocks, PowerBar Energy Blasts, Honey Stinger Waffle (my personal favorite)(http://www.honeystinger.com/)

Race Week: Pre-Triathlon Nutrition

Ok, so maybe switching my swimming routine with a night of wine drinking isn't highly recommended by serious triathletes, but sometimes you need it. Anyway, now I am ready to focus on my nutrition for the week. Let's eat!
Julie's rules: Keep processed foods to a minimum. Eat ingredients you can pronounce (GU's do not play nicely with this rule). Eat organic when its possible. Keep distance between you and your ingredient source to a minimum: minimize processing and eat local! Moderation really is key and, its ok to reward yourself.

I came across some tips from Trinewbie.com with some good tips for race week nutrition.
1. Hydration: This is key, but over hydration will cause electrolyte imbalance. A fluid replacement drink is recommended.
2. Eat Clean: Meals should be easily digestible!
3. Last Solid Meal: The last big meal should be consumed no later than 12 hours prior to race start!
4. Race Morning: Finish eating about 2 hours prior to race start then continue to drink water-down sports drinks up till race time.

I also collected some good tips from TriMarni, a dietitian and Ironman athlete. Here are some of her main points:

As far as loading up on carbs on race week, remember that you are cutting back your training volume (yet keeping the intensity with more rest) in order to properly rest your body. Because stored glycogen (carbs) aren't being used in a high quantity to fuel intense and/or long workout, you have no reason to over-eat on carbs.

Focus on your daily diet calories (around 1800-2200 for women, 2400-2800 for men..all dependent on training volume and intensity) and add in more snack calories, rather than bigger "carbo-load" meals. Meals should be around 400-500 calories and snacks around 150-200 calories on a daily basis...Because no one wants extra calories to be stored as fat, portion controlled meals and small, frequent snacks will help promote glycogen storage rather than excess calories stored as fat.

Don't forget the pre race dinner which should be high in carbs, but eaten 2 nights before race day morning (smaller dinner, of the same food, should be eaten the night before a race so that the smaller meal can be easily digested and the bigger meal will have time to pass through the body).

My lesson learned from my first half marathon was that: don't try anything new on race day! Eat what your body knows!

@*#! It's Race Week! Am I ready?

The hardest thing for a triathlete to do is to trust your training. Athletes leading up to a race will question themselves. Did I train hard enough? Did I bike or run as much as I should? Did I swim enough laps?

The best thing to do is not worry about what you could have done. You had a plan, you stuck to it, now you are ready. Visualize positive images - getting out of the water, riding well on the bike and crossing the finish line where medals, food and camaraderie await.

If this is your first race, the biggest thing is to race your race and the goal of the day is TO FINISH! Do not worry about what others are doing or who may pass you and "STOP, looking at the left calf of everyone around you!"(that is where they mark your age or special category)

It's Monday and your race is Saturday. If this is a shorter distance race (Sprint or Olympic) I typically train until Thursday (not hard week, but out there logging miles). I will swim easy on Thursday morning, take the rest of the day off and take Friday off completely. I find that my body responds better with a little more pre race rest. This is trial and error, I know people that do something each day until their sprint distance race so it all depends on your body. You will learn what works best for you the more races you compete in.

I would suggest that this week be a three day swimming week, Today, Wednesday and Thursday. Maybe today throw in a short run after your swim. Tuesday, ride your bike followed by another short run. Wednesday and Thursday just swim. Your nerves will be with you all week so trying to calm yourself throughout the week is ideal. If you typically train with an ipod or music, try doing a workout without that distraction, so you can work on your mental state of mind. Triathlon is almost as much mental as it is physical so preparing for that aspect will only strengthen you for race day.

Bike Week: Gear to Have

Julie: What kind of equipment do I need to be carrying on my bike?

Dan:
Your bike bag should include:

Spare tube- for road bike (700 x 23 ) - I use the presta valve that twist to open with a 60 mm stem for my tri bike (I have Reynolds strike wheels that have a deep wheel base) and 48mm stem for my road bike.

Image courtesy of: http://heartnsole.net/articles/bike-pictionary-bicycle-tubes-pg187.htm

Tire levers - These usually come in packs to two or three (really only need one). These will fit between the tires and the wheel. Slide the lever along the wheel while pulling away from the tire, this will release one side of the tire from the wheel which will allow you to access the tube.Image courtesy of: http://www.instructables.com/id/How-to-replace-a-flat-tire-on-a-road-bike/step3/Using-tire-levers-pry-tire-from-wheel/

CO2 Cartridge with valve-One the tube is inserted back into the tire and placed back on the wheel this is the fastest way to add pressure back to the tube. A 16G CO2 will inflate your tire to about 100-110 PSI and a 20G cartridge will inflate your tube to about 120-125 PSI. I ride either Verdestein or Schwalbe tires and since I inflate the verdestein to 130-240 PSI and the Schwalbe to 130 PSI. Most riders will inflate their tires to 120 PSI.

Skins- These are patches that will fit on the inside of the tire and can be used when you receive a small puncture in the tire.

I always carry an additional CO2 cartridge in case one blows before you can properly inflate your tire and I usually carry a second spare tube (when on a training ride) and if your tires are older (1000 plus miles) you may want to consider carrying a spare tire as well. On race day, I will not carry a bike bag on a shorter distance race, but a race that is an Olympic distance or longer I will carry one.

One thing I did not realize when I first started riding was you should inflate your tires each time you ride. You will lose some PSI on each ride and if not inflated every time you are not getting the maximum performance out of your tires and you will be working harder than others.

If you get a flat on your back tire, before loosening the skewer to take off the wheel, put the chain on the smallest ring in the back, it will make it easier to take the wheel off.

If you get a flat while training, take the time to find the puncture in the tube and match your tube to the tire and look for anything lodged in your tire on the inside and out. The worst thing that can happen is to replace the tube and have it punctured again due to not looking for the cause of the problem.

While on training rides, train with your phone in case anything happens and always ride with a friend or a ROAD ID.

Bike Week: How to Change a Flat Tire

I have yet to even attempt to change a tire yet. Not only do I not know where to start, I realize now I don't even have the special tools to do so. I watched a few videos and found this one to be very informative and thorough. Don't get too distracted by the pretty bikes in the background. Enjoy the accent.

Bike Week: Bike Components

Its Bike Week and it has nothing to do with Laconia NH!

Just like swimming, I am really new to biking, or do I call it cycling? What is more official? I acquired my first road bike only a couple weeks ago, so I have a lot to learn. What better way to start than to learn the parts of the bike. This will give people the illusion that I know what I am talking about and help me talk the big talk when I have to deal with some snobby little bike shop employee.

I found this great diagram from biker Jim Langley, Bicycle Aficionado, that identifies all the components. There are some good other resources he has compiled on this site as well.

Water Week: Swimming Equipment

Everyone has their favorite swim equipment and when you get to the pool you may notice some equipment resting on the end of the pool: kickboards, leg buoys, fins, and pull paddles. Swimming novices may look at that stuff and ask, "what the heck are these people doing with a bag of equipment on the side of the pool?"

Julie you may be able to attest to that. What were your initial thoughts upon entering a Master's swimming class or the pool for the first time? I know my initial thought was "isn't the goal to swim? Don't you just hop in and go?"

Julie: I was really intimidated going to my first Master's swim class, maybe because first and foremost the class is called "Master's" and I felt I really wanted to be in a class called "First Timer's." Luckily the woman I was sharing a lane with was really welcoming and informed me that I should grab a kickboard and a leg buoy (which I wasn't exactly sure how to use at first.) She then basically was like, "ok, just copy me and keep up" and blew by me.

Kickboards - will help improve the strength of your kick and the strength in your hip flexors for improved form. This will help to keep your legs towards the top of the water.

You can buy a plethora of kickboards from a variety of sport goods stores or online and many YMCA's or gyms will have some that you can borrow.

Pull Buoys and Paddles



Fins

Water Week: Rules of the Pool

I am sure I could probably count the number of times I have gone to the pool to swim laps on two hands. Because I did not grow up going to pool or ever join the swim team, I feel like I never learned the rules of the pool. The first day I started swim training I took a peek at the posted pool rules: No Running, No Diving yadda yadda yadda, but nothing about lap etiquette or other rules that conditioned swimmers know.

Now that I can at least put my swim cap on correctly, I figured I would research some pool etiquette so at least I can learn to play nicely.

Here are some overall basics I gathered from research from the US Master Swimming, open water swimmer and blogger Donal Buckley, and endurance athlete Art Hutchinson.

Check lane speeds: Lanes may be marked slow, medium or fast. Spend time observing swimmers already in the lane and choose according to your pace.

Joining a lane: Always choose an open lane if possible. When entering a lane, it is your responsibility to inform all other swimmers that you are joining that lane either by dangling legs in the water or standing to the side. At this time desired swim pattern can be determined.

Swimming pattern:

Split: Two swimmers in a lane may agree to split the lane meaning each swimmer gets on side of the lane and stays on that side. Both swimmers must explicitly agree to this!

Circle: Three or more swimmers must circle swim meaning always staying to the right of the lane. In this format, swimmers should never stop in the middle of a length.

Resting: If you are going to stop, move to the far side (ideally far right when facing the lane) of the lane to allow sufficient room for continuing swimmers to turn.

Speed & Passing: Slower swimmers need to yield to the faster swimmers in the lane. Push off almost immediately after a fast swimmer has passed, but keep back enough distance to let them turn safely. Move to side of lane to allow faster swimmers to pass.

When you want to pass a slower swimmer, tap the feet of the swimmer. Pass on the left. Faster swimmers should give slower swimmers a large head start.

My favorite rule from the US Master's is to keep your fingernails trimmed, but by all means, PLEASE don't clip them at the pool. Yuk. Not sure if anyone would do that. But don't.

Water Week: Getting Started in Open Water

Julie: Ok, I've been to the pool a couple times. What about open water swimming?

Dan: Make sure to do an open water swim at least one time before your race (especially if it is in the ocean). The wave starts can be intimidating and overwhelming if you are not used to the them. Learning to get in and out of the water is something that many people will not pay attention to, but should know how to do. When running out to an ocean swim from the beach, hop the small waves, until you are about knee-quad deep then dive under crashing waves. This will keep you from being knocked back from a wave and more efficient (you will swim much faster than you can run in the water with it that deep).

For novices, I would suggest walking or jogging into the water. Let the competitive athletes in your age group go. The worst thing for a newbie triathlete to do is to get caught up in what other athletes are doing. You need to race your own race, not someone else's. This will also allow you to have less people around you when you start and will decrease any anxiety you may have. ( I would suggest a different approach to a newbie triathlete that has a swimming background)

I know many triathletes that suffered through their first swim. The heart races, you begin to breathe heavy and you are not used to swimming in a crowded situation. You will have people bump, hit, climb, pull you at some point during the swim. Do not panic, let those athletes work their way around you.

When exiting the water or coming to the end of your swim, I always use the rule that I swim until my stroke hand can hit the bottom of the water (I have long arms being 6'6) so this will differ amongst athletes. I think the less time you have to run through the water the better, again you are going to be faster swimming than running. When you stand up I use the "high knee" method where you spring off one foot and bring the other leg up above your waist in a bent position and alternate.

Running in sand when you first get out of the water is also a sensation you might want to experience before your first race.

In open water you will also need to practice "sighting". I recommend every 7-10 strokes to pick your head out of the water to ensure you are traveling in a straight line. Nothing worse than adding a few hundred meters to the swim portion of the race. Or what I try and do is make sure I can always see someone to my left (I have a habit of only breathing to my left- niche I acquired when first swimming and feels comfortable). I still sight though in case the person to my left is offline, but tracking a competitor while breathing allows me to sight without lifting my head out of the water.

Julie: When should I wear a wetsuit? (per USAT)

http://www.usatriathlon.org/resources/multisport-zone/rules-education/swim-conduct-wetsuits

Dan: If you are afraid of the swim (and most are- don't let anyone fool you) and your goal is just to finish the race you can still wear a wetsuit even if the water temperature is above 78 degrees. The only stipulation is that you will not be able to claim an award should you post a top 3 or top 5 (depending on race) finish in your age group.

Also note that your body will heat up rapidly so you will want to ensure that you hydrate upon completing the swim.

SAFETY
1. Always swim with at least one other person in the open water, never swim alone.
2. Try and wear a bright colored swim cap or something visible from the shore so someone can spot you.
3. Do not swim out too deep. You will be fine swimming just past the breakers.
4. Before swimming, make sure and check to see if there is an undertow.
5. In an open water swim, I swim with my Road ID on (www.roadid.com) this bracelet or anklet is customized by you with all your pertinent contact information (age, emergency contacts, allergies, medical conditions, insurance carrier etc)

Water Week: How to At Least Look Like a Swimmer

Welcome to Pool Week! (Kind of like Shark Week without the sharks.) We will be tackling several different topics related to swimming this week and I will be asking some very beginnerly questions.

I've never had swim lessons before. Maybe a little instruction a few days at a summer camp, but for the most part I still find swimming pretty intimidating. Included in this intimidation is the anxiety I get just going to the pool. Swimmers are bad ass with their broad shoulders and sleek goggles.

My first goal for starting to swim at the pool is to just know what to expect, know how to play by the rules and not look ridiculous as I stretch my cap over my head.

So that brings us to the first lesson of the week: how to put on your swim cap without looking like an idiot. Check out these videos to see two different techniques:



I especially like the message at the beginning of this one.

Race Day: Learn From My Mistakes....

Now for some race advice from Dan!

Brick Workouts
While training for your first race, do some brick workouts. I love the bike/run brick. The hardest thing to do is know how your legs are going to feel after getting off the bike. It is a different sensation if you aren't prepared for it. Good runners can see a drastic dropoff in performance if they are not prepared. Your legs will feel like jelly and your body will ask you "you want me to do what now?"

Open Water Swimming
Practice swimming in open water. Whether it be a lake swim or ocean swim, the feel is going to be different. Sighting will be more difficult and it will be good to acclimate yourself to the conditions before doing it on race day.

I bought a wetsuit last year and living in FL never really need it except for a few early season races and I didn't put my wetsuit on until the day of the race. My friend says to me you know you are going to be more buoyant in the water and some people say they get light headed. I acknowledged his point and walked into the water and floated for a few minutes. Came back in and the gun sounded a few minutes later. I swam about 100 meters into the swim and started to hyperventilate and began feeling dizzy. I had to stop and tread water for a few minutes to regain my bearings. For a few seconds I thought I was going to have to drop out of the race.

Goal Setting
Figure out your goals before the race. I always tell people the goal of your first race of each distance should be to FINISH. However long it takes, no matter what you go through (unless something unforseen happens) to cross that line. There is no better feeling than finishing a race! Don't set unrealistic goals, if you average 18 mph on the bike in training, don't tell yourself in the race you will do 20. Keep a log of your training so you know when and what you did. Don't be afraid to mix up your training to avoid monotony.

Know the Rules! Here are some basics....
a. your chip must be worn at all times
b. in a wave start make sure you start with your color coded wave or age group (sounds simple, but you'd be surprised)
c. keep the buoys to your left when swimming south to north and vice versa
d. You can use any swimming method you need to complete the swim (freestyle, backstroke, side stroke, doggie paddle)
e. you may rest on a lifeguard's surfboard but you may not advance your position while doing so
f. your swim time ends when you cross the mat, not when you get out of the water
g. you must wear a helmet AND HAVE IT STRAPPED before you leave T1 or you will be disqualified!
h. No outside music, no ipods, mp3's or radio device, the course will be open to traffic and safety is priority number 1!
i. ride on the right hand side of the road unless passing
j. you must stay 3 bike lengths behind the person in front of you (4 if you are racing WTC rules). If the official deems you are closer than that you will be penalized (drafting- 2 minutes)
k. if you are going to pass someone you must pass on the left and as a courtesy call "on you left" so the rider in front of you knows you are passing
l. you have 20 seconds to make your pass, otherwise you can be penalized for "blocking" (2 minute penalty)
m. your number on your bike must be visible from the left for the official to see
n. You must wear your race number during the run
o. your time officially stops when you cross the mat.
(there are other rules for different races, but thought I would cover the basics)

Get Organized
Get there early on your first race. I always like to get there early, make sure I get a good place on the bike rack (depending on the race- some races will number your place on the rack) lay out my essentials (shoes, socks, helmet, sunglasses etc) This will also give you time to go to the water and warm up, take your bike for a test ride or run to get the blood pumping. Most importantly, this will give you time to hit the porta potties as almost every triathlete experiences some form of "race jitters" and if you get there later, lines will be long. Coffee can help alleviate the this problem before you leave the house.

When a friend and I were doing Augusta 70.3 in 2009. It was a point to point swim and they had porta potties by T1. Well since everyone had to wait for the buses to take them to the start the lines were long at each stall. One gentleman came out and said this was has no toilet paper in it. So a guy in front of us turns around and reiterates that to the people behind. Nobody moves out of their respective spot in line. My friend turns to me and a few others in line and says, "I guess everyone just showed their cards".

Remember Your Goggles
Bring a spare pair of goggles. At a race this year, I was going to jump in the water quickly before the race started and a wave hit me and I lost my goggles in the ocean two minutes before the start of the race. I had to sprint back to transition and get my spare pair. Nothing like breathing heavy before the race starts.

Race Day Attire
Figure out what you are wearing for each leg of the race. If you are wearing a tri suit or tri shorts and top this is easy as you will wear that your whole race (unless you are doing a longer distance in which case you might want bicycle shorts for comfort). If you are putting bike shorts or a different top on in T1 - make sure to have a towel as putting on shorts or a shirt while wet can be disasterous. This will also help you if you are putting on socks and want to wipe off the sand or mud that can accumulate on your feet. Some races allow an individual to bring a small water bucket to wash their feet while in T1.

Race Your Own Race!
Your first race you are not racing against everyone else out there. You are racing against the course. Just like golfers cannot get caught up in what other golfers are doing on the course you cannot get caught up in what they are doing. Some may be better swimmers or more experienced bikers. Do not "spend your pennies" (thank you Craig Alexander for that) until you know you are close enough to the finish to do so.

Enjoy It!
Do not get so caught up in the race that you forget to enjoy it, appreciate the spectators (they are unlike any other and are great motivation) - I always acknowledge with a smile or wave. Try not to think of the pain you are in- there will be some along the way. Think of the food and drink across the line, always helps to know food awaits. Think of your medal and the fact that you are now a triathlete! ( and your life will now transition into eating, training and sleeping, HAHA)

10 minutes after the race, if you aren't dissecting your race, telling yourself you could have done better here or there I would be shocked! We all do it! Then you go home and sign up for race 2!

To Gym or Not to Gym

As my workouts start to shift towards training outdoors or at the pool, I realize I am stepping into the gym less and less (partially maybe the great summer weather too). Its all fine by me. (I would be so happy not to give any more money to the fowl gym I go to...though I won't say its name, it does rhyme with mold's rim.) I did head there tonight to use the studio room for a core routine and wondered whether or my membership was still worth it.

Dan, how often do you find yourself at a gym? Do you even have a membership anywhere? I do own a set of dumbbells (5, 10, 15 lbs) that maybe can provide enough resistance for workouts at home. What is your thoughts?

Dan: Julie, good question. As a triathlete your main focus is not to build bulk, but to build speed and endurance. You want to be a lean, racing machine. I am a big proponent of the "brick" workouts, short, explosive days, and endurance days. For these, the quick answer is NO I do not think triathletes "need" the gym and if you are looking to enter the sport on a relatively low budget, drop the gym. I do not lift weights during tri season (some do), but even if I am doing lighter weights and more reps, my body takes time to recover which impacts my main goals of getting faster.

Triathletes tend have a different mindset than most people at the gym. It always amazes me to see people on the treadmill talking on the phone or playing games on the screens in front of them. How hard or focused can you be at that point? I don't fault anyone if that is what they need to get through their workouts, but racing for a triathlete is as much mental as it is physical. You are on the course with just your thoughts and your own power. You cannot listen to music, you cannot rely on others for motivation and many times it turns out to be you against the course. (I think I am off subject so getting back to your question). So being distracted by other as the gym can sometimes be a hindrance especially if people try and talk to you.

I try and swim, bike and run three times a week. It doesn't always workout that way - but try and stay close to that. Plus managing your body is just as much of training as it is actually training. I always take one day off a week (usually Monday OR the day after a short race or a few days off after a longer race) and try to eat right.

When you are just getting started in triathlon you need to build your body for the sport. Core training is a large part of the sport as you need it for the three disciplines so work on the those abs (use weights for side to side), planks, reverse crunches, bicycle kicks etc. I also believe that you need to build some endurance before you can focus on speed (there are many different thoughts to this, but this is just my opinion). I know you have run a half marathon so your running endurance is there depending on what you have been doing since. So you can build in speed days (I do one speed workout a week, a medium distance (and try to negative split- run the last half faster than the first half) and then a longer distance day). I am sure you have a track near you, so on your speed days go out and try to do 1/4 or 1/2 mile sprints followed by 1/4 mile jog for a few miles. Example: If you typically run an 8 minute mile, try doing a 1/4 mile sprint at a 6:30 pace (1:37 around the track). Or try some cross fit techniques (box jumps for explosion, rowing exercises, push ups, speed drills etc) On your medium days try and run your miles :10-15 seconds faster than your endurance pace and on the last half build that up to :15-20 seconds. On your endurance days, run longer (say you are running 5 miles now) try and run 6 at a little slower pace (if you typically run an 8 minute mile try running this at an 8:45 pace).

Then you need to put some time on the bike. riding outside is the best way to simulate racing. You will feel the effects of the heat, hills, wind etc. Each week try and build a few additional miles into your routine. When you feel comfortable maybe look for a local bicycle group that rides- riding with people better than you will help you (even if you get dropped). I still get dropped from some rides. Of course still work in speed, do sprint work (start off with 30 sec max efforts-followed by a spin (easy gear-keep cadence high)- you can build on these eventually. The most important thing is to get comfortable on the bike, know what gear is good for you to ride (I always try and ride in a gear where I can keep an 85-100 cadence). Keep your body loose, you do not want to be tense cause that will take away from your body pedaling efficiently.

The biggest obstacle for novices is running after the bike. To combat this I tend to run after every bike workout. Doesn't have to be far or hard, but just to get a feel for what the legs will do after pushing those pedals and large gears (I live in FL, we can push big gears).

So in short (or around and around) a triathlete can build their own workout without using the gym. Now having said all that.....

I am a member of the "Y", but my membership is on hold until the fall. I really only use the Y for their pool and only use it during the winter months when my community pool gets too cold. Last year I think I pushed the outdoor amenities too far and went to mid November and the last time I swam laps got dizzy and almost fell over when I got out of the chilly water.

Online Training Resources: Beginner Triathlete

There are some good triathlon resources online which hopefully I will get the chance to navigate through over the next few weeks. The place I started was BeginnerTriathlete.com, where if you can prevent yourself from getting overwhelmed by the massive amount of info on each page, actually has some good resources.

Membership to the site is free. Bonus! What you find on the site is a lot of solid articles, training and racing logs, gear reviews, member forums, and my favorite Map Your Route. I am not use to tracking my workouts or writing anything down. Maybe its a little laziness, also I haven't been that serious, and also haven't liked the expectation that I have to do a certain work out even if I don't feel like it. That may change.

Above: Log information for all three sports.Above: Track your weekly totals for each sport!

However, Map Your Route is fun. After a run or ride (or swim too), you can use this Google tool to draw in your route. Not only will it give your actual distance it will also give elevation. Your routes are saved and when you choose that route, that information is transferred to your log. So far its been fun because apparently I have been going longer distances than I thought and its fun to draw on a map, of course.

Above: Map Your Route sweetness.

Two sites that Dan also informed me of (which I become acquainted with shortly) is Map My Ride and Map My Run. While I know there are some spiffy watches and other GPS devices (Polar RCX5 or Garmin Forerunner 305) that will do this for you, I am not hardcore enough yet to own them, nor will I any time soon (did I mention I am trying to get into triathlons on the cheap!) Oh, and of course, my watch died this week, so I can't even properly tell how long I have been going. Dang.

No Excuse Anymore: response

I am so excited that you are officially signed up for your first race. Before you get started there is one rule you must know:

Rule 1: Know going into the race that this will now be your passion and will probably make a lot of decisions for you going forward. Where does my extra cash go; triathletes are known for being tech junkies. Races will now decide where you vacation; I am heading to Des Moines over Labor Day Weekend. You will now get up more before dawn than you have in the past ten years combined. A major food source will now include gu's and gels and you will spend a lot of time in spandex, HA.

No Excuse Anymore

Not owning a bike was my solid excuse for never signing up for a triathlon before. Considering the bike's fairly substantial role in a triathlon (ha), I figured I was probably not going to be signing up for a race any time soon. Last week this all changed when a friend proudly proclaimed she had an extra! (Friends rule, don't they?)

So excuse eliminated, I am now registered for my first triathlon. 24 days to prep!
Lake Meridian Triathlon (Sprint: ½ mS, 15.8mB, 3.1mR)

What do I do now? This is where having a mentor, someone who has experience racing in a triathlon comes in handy. While we will not be discussing a couch-to-tri program, there are still so many questions that need answering! Daaaaan!

HITS Triathlon Series / Rev3Tri.com

Beginner Friendly series launching in December with the HITS Triathlon Series. Growing Family friendly series (great spectator races with plenty to stay busy) with incredible Pro fields at Revolution 3..
HITS Triathlon Series
I just saw this series launched and look forward to seeing its reviews and competing in 2012. No matter what triathlon level you are currently at or aspire to be (Iron distance, half Iron, Olympic, Sprint) this series has a distance for you. If you are a family of triathletes or trying to get friends involved in the sport you love here is a chance to compete together during the same weekend. There are 12 events slated for next year including the national championships and one event in December of this year in Palm Springs, CA. This series is unique because long distance triathlons are usually not coupled with shorter distance triathlons and I have never seen an OPEN division where athletes can compete for FREE in triathlon (100m swim, 3 mile bike, 1 mile run. Athletes who never thought they could compete in a triathlon can introduce themselves to this unique sport in a friendly, non-intimidating way.

Revolution3 Triathlon
Rev3 produces the highest level events in a family friendly environment and at certain venues has an Olympic distance race in conjunction with their half and full distance triathlons. These events not only draw many of the top professional triathletes from around the world but also produce an environment that is entertaining for spectators. 17 hours for a race can be a long time for spectators and these events ensure that while you are there to cheer your athlete that there are options for you as well. Look for this series to continue to grow in the next few years.

First Race, Last Place: Dan's First Triathlon

In the Spring of 2008, a friend and I were discussing sports and ways to stay competitive at an age where team sports have passed us by. We came upon the topic of triathlon and its degree of difficulty. Neither of us had ever competed in a triathlon and at the time I actually tried to avoid running long distances, I had never swam laps or for distance and I didn’t own a bike. Knowing my competitive nature he dared me to compete and finish a triathlon. We looked up a race and saw from the day we spoke there was 10 days until an Olympic distance triathlon (swim .9 mile, bike 24.7 miles and run 6.2 miles). He said he had a friend that owned a bike (little did I know it was touring bike and way too small for me, but I didn’t know any better). I signed up, telling him, “How hard can this be?” I swam twice before the race, rode the bike one time and ran three times.

I got to the race the morning of and noticed all of these people with these beautiful bikes and equipment. I pulled my red cruiser out of the car and walked to transition to rack it. I didn’t understand why people were pumping up their tires, filling up water bottles and riding and running BEFORE the race. It seemed silly to me to waste valuable energy before the race started. I didn’t understand the importance of hydration or fueling during the race or what lactic acid or threshold meant- I found out very quickly.

I walked to the beach for the start of the race and remember thinking, “wow, .9 mile is a far way to swim”. After the National anthem and a few of the first waves going off, it was M30-34. It was a beach start, the horn sounded and we were off. Now, if you have never competed in a triathlon it is hard to describe your first experience – the closest thing to describing it would be “a washing machine effect”. People are swimming over you, kicking you, pulling you and you may get anxiety or hyperventilate if you get caught up in what others are doing and don’t race your own race. I felt good and went out as fast as I could-I assure you that is not what you want unless you are a seasoned triathlete. Halfway through the swim I realized I need to pace myself or I was going to need to rest on one of the lifeguard’s surfboard. I kept going (or thrashing around as I am sure what it looked like) until I reached the final turn and relished the fact that I finally had the ocean current with me. I reached the beach, stood up, and wondered why my legs felt like cement bricks. I decided that I needed to walk to transition, take some water from the aid station and prepare for my bike ride.

I put on my helmet sleeveless shirt and a pair of shorts. I didn’t understand why everyone else was wearing spandex shorts or what I realize now were triathlon shorts. I hopped on the cruiser and away I went, feeling okay. It was a two loop course of 12.35 miles along scenic A1A and the beach. As I was riding what I thought was an okay speed (no idea how fast but probably 13 MPH) I realized everyone was passing me and the worst part was that they weren’t even pedaling, they were coasting by me. I kept thinking to myself how in the world are people passing me without pedaling? I realized now, there is a big difference between a 700 X 23 tire and a 26” inch wheel with tread. As a came to the turn of the halfway point, I remember thinking to myself, “I should just act like this was my second loop and get off this bike”, not wanting to cheat, I made the turn for the second loop with much trepidation. As I was riding for what seemed like eternity, (by myself because it seemed as though everyone had passed me, but I refused to think I was last) I noticed in the distance another rider about a mile ahead of me. I told myself that no matter how bad my legs hurt that I was going to try and catch that person. I pedaled hard, but ultimately could not catch them. I pulled into transition two, got off my bike and almost fell down. I made it to my rack, put the bike on the rack (which I wanted to throw in the ocean) and ran (who am I kidding), walked out to start my “run”. (After the race I was informed, as only close friends would, they were picking up the bike cones behind me)

The course was a two-loop run course, I kept telling myself, only 1.5 miles each way (twice). I had used too much energy on the bike that running was very difficult (this is where I learned about lactic acid). I told myself that I could run, to stop being a wimp, that it was all in my head, to keep me going. I finally resorted to the fact that I needed to walk/run. I started doing a 4/2 minute run/walk, which quickly turned into a 3/2, then 2/2 and finally came to a screeching halt when I was running power line poles along the route. I had passed one person on the run, but on the second loop was passed – one that I couldn’t overcome. I came across the line, my legs immediately seized up since I had not eaten and drank minimally throughout the race (except one cup of water after the swim, one swig of water on the bike and one cup at each 1.5 mile turn on the run). I couldn’t walk, I had to lay on the ground, did that ever feel good. My first race, I finished dead last, but I FINISHED and officially became a “triathlete”.

When I eventually made it back to my car, I said, “I am never doing that again”. That thought resonated with me for about 10 miles in the car until I turned to my wife and said, “I know I can do better next time”. She laughed at me and shook her head. Triathletes are a rare breed, you have to have a little bit of crazy mixed in with mental toughness and desire. So, four triathlon seasons ago that is how I became a triathlete – a route I would not recommend to others, but a sport I would recommend to all. The sport is an addiction, an obsession and a lifestyle. Once you have experienced the camaraderie, commitment and pageantry you will wonder how you lived without the sport and why it took you so long to get involved with it. Enjoy the road ahead, it will be difficult, it will test your toughness, but crossing a finish line and knowing you are now part of an elite community is an experience that will live with you forever.