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.....

@*#! 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.

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.