Beginner Triathlete- questions...?

Question

Hey, so I'm planning on doing a Danskin Triathlon in June and I just wanted to know if anyone has some tips for training and for the actual event. This is my situation, I'm a pretty good swimmer- I have no problem swimming the 800, and I like to run- I'll run like 4 miles at a time three times a week or so. However, I'm not really a cyclist. I'm starting to go to some cycling classes and I don't find them to be too much but I'm not exactly sure how I will do when all of the events are back to back. Are the events really hard when they are back to back? I'm pretty fit I think... but I don't usually do consecutive workouts. How should I go about getting ready for this? I'll give an example of what I have been doing to train... let me know what you think and how I should modify my training.

Last Week:

Friday: ran 2.8 miles

Saturday: ran 2.8 miles

Sunday: Cycling Class 45 minutes

Monday: nothing

Tuesday: Cycling class 45 minutes

Wednesday: Ran 2 miles swam 800 meters

Thursday: 45 minute

Answer 1

Here are just a few tips I can think of. (For a more comprehensive list, pick up a copy of _Triathlon 101_ by John Mora.)

I think you should do some cycling outdoors. It will help if you are able to cycle the course so you can practice the hills and turns.

Yes, the events are more difficult to do consecutively than by themselves. One reason is because it takes time for your body to "shift gears." You can practice that by sometimes doing a 15 minute run *immediately* after you cycle.

Another reason doing the sports back-to-back is more difficult than alone is accrued time. From your workout log, it appears that your longest workout time is 45 minutes. If you don't lenthen your workout time, your body may announce "I'm done!" just 45 minutes into your race -- and you'll be in trouble. I suggest at least one long run or bike (1:30 to 2:00) per week. This will help you practice eating/drinking -- something you will need to do during your race but can skip for a 45 minute workout.

Another thing you need to practice (or at least mentally rehearse) is transitions. You need to figure out which pieces of equipment you need when, and what order you will take things off/put things on.

There's always something more to learn. Good luck!

Answer 2

Dear Triathlete,

Just so you know my background, I did Triathlons for 15 years - all lengths including 1/2 Ironman.

I assume this is your first Tri?    I like the `brick' you do on Wed. That is the run and swim.   You could do more of those but increasing the distance.  What is important is to know you can go the distance.   So you should exercise (doesn't really matter which discipline - it could even be two different ones like your brick)  for as long as you think it will take you to do the event.  If you think it will take you 2 hours - then you need to be able to keep going for 2 hours (I'm just picking a random time).  Does that make sense?  Let me know.

Happy training.    Diane

Answer 3

I work with triathletes that participate in a vareity of distances and regardelss of how long the event, my best advice is always the same... FOCUS!

Work on the weakness, doing a Spin class works pretty well on enhancing your endurance but it is not the same as an actual bike ride. When you deal with the resistance afforded by your environment, everything changes.

Ride the bike at least three times per week instead of doing the class until the event is over. Try and learn how to shift and posture yourself on the bike properly. When your butt gets sore (and it will) get back into the pool, and or run to break up the boredom.

Answer 4

As the above answer stated, I think it's extremely important to get out there on a bike and ride instead of just going to cycling classes. Seeing as how the bike leg will be the longest portion, I think it'd be quite beneficial to slowly and steadily increase mileage until you're comfortable riding for a distance quite beyond what you will be racing. As stated above, it's also important to get used to the transition from cycling to running and it could be quite beneficial to do a quick 15 minute run after an easy to moderate 30 minute bike ride.

As for the swim, I myself am a very strong swimmer and I can say for a certain fact that not many triathletes value swim skills as much as I do. Two minor things you may want to do is increase your yardage in the pool and get a couple good open water swims if your race will be an ocean or lake swim. Many people will practice in the calm waters of a pool and be overwhelmed by the waves and rough chop on race day.

As you probably already know, a triathlon consists of over 90% aerobic efforts, so you need very little high-intensity anaerobic work if any. Instead, try and end each workout as if you could have done it again with a very steady, smooth light to moderate pace.

On a final note, it is quite important to start thinking about your transitions a couple of weeks ahead of the race and practice them. Always have your shoes, race number, gel packs, sunglasses helmet and any other necessaries lined up on a towell ready to go. One thing I find extremely handy is to have a pan or something along those lines filled with water so that you can quickly dip your feet in and rinse off any dirt/sand that may have gotten on your feet from the run to the transition area after the swim.

Good luck on your first tri and race safe!