Help! Tri in a month!

Hi, my name is Krystal I'm new to this site. I am doing a tri on June 23. Its a sprint and its my first one. I have been a swimmer all of my life and i'm comfortable with running. I've only really mountain biked before but i'm getting a road bike this week... I've been trying to train on the mtn bike the best I can. I'm so scared. I can do past the amount in the swimming. and I've done quite a few 5k's in the last couple of years. but the biking I am seriously lacking in experience! Am I going to be okay? I'm So nervous about this. Just because I'm able to the distances seperate am I going to be okay doing them all together? Does any one have any tips to give me on my first tri? oh and there is a huge hill at the begining of the bike.. any tips would be soo welcome, pretty much about anything in the triathlon I really dont know much.

First of all, relax and just let it be a fun learning experience. Just finishing the first one is a huge accomplishment. Don't get hung up on your time or where you finish.

Second, try not to max yourself out in any one part of the race, except maybe the end of the run. If you burn out on the swim or the bike you won't be there for the run. But if you leave something in reserve you will be able to do the whole thing.

If the bike is your weak part, definitely work on that the most in the next few weeks. Try a few bike-to-run transitions/ bricks just to get your legs used to it. You don't have to go far in the run. Just a few minutes will give you an idea of how it feels. I wouldn't do this every time, just once or twice a week.

Pack your stuff the night before. If you try to do it in the morning you're guaranteed to forget something. Here's a web site for a good check list for race day: http://www.coremultisport.com/Docume...yChecklist.pdf

Give yourself some rest time the week before the event. Don't overtrain. You want to go into it rested, not tired.

Last HAVE FUN! The first one is nervewracking but such an accomplishment.

Hi Krys, welcome to the wonderful world of TE.

I would second everything that roadie gal said.

Also, rest assured in your swim, just relax and have fun in the water. This is where most new triathletes have the most trouble so you've already gotten that beat.

Biking legs come around faster than you think. Especially if you already have some endurance training like running. I did my first tri on some regular mtb training of 1 to 2 hours at the most and one ride on my new bike at the full 40 km distance (my first tri was an OLY). It was fine. Just do what RG said and keep your effort level where you are working but not killing yourself. You will be able to finish.

Running off the bike is hard. So practice the transitions. Give yourself permission to walk during the race. Everyone walks during their first tri. Enjoy the atmosphere and then if you can, push hard for the last mile home.

You'll do fine. Training all the disciplines on different days will get you across the finish line. Don't worry about if you can do it all in one day. I know it seems impossible, but really you can.

Hi Krys,
You will be amazed what you can pull out on race day, so do not worry. Spend some time on your nre bike getting comfortable, and practice the bike/run transitions like the other girls suggested.

Will you be wearing a wetsuit for the swim? If so get in the open water and swim with it on, and practice taking it off.

Have fun, the first one is all about learning what to do and not to do.

Welcome to TE! The others have given you great advice. I'm doing my first sprint in July, so I don't feel like I have any additional advice on tris as a whole. However, for what its worth, I just wanted to say that before I got my road bike I had been taking my old, heavy mountain bike out around town. It was hard at first since I hadn't done any biking in years, but soon I had maxed out the gears on the road and decided it was time for a road bike. I'd ridden a 10 speed from junior high - college, which, combined with the recent rides on the mtb I think helped me transition to the road bike easily. Be prepared for a different feeling on the road bike in terms of body position. It may feel a bit wobbly at first. But keep practicing and I'll bet you'll get the hang of it quickly. How long is the bike leg? I'm assuming its between 12 and 16 miles, which you should be able to work up to comfortably in no time at all. If you get a bike this week, that gives you a month, plenty of time.

As Wahine mentioned, you already have a huge advantage being a strong swimmer. Just practice a few bricks to get used to that feeling of going from the bike straight into running.

What kind of bike are you getting? We'd love to see some pictures. :)

THANK YOU SOO MUCH! You all have really helped me feel better. I am still nervous but, you have given me a lot of confidence and great tips thank you!!
Rocknrollgirl: I dont have a wetsuit... I really dont have the money to get one either.. do you think it will be really bad not to have one? usually with swimming its good to be in colder water.. but then again not ice cold.. maybe I'll look into renting one..
HappyAnika: My leg for the bike is a little over 13 miles. And it makes me feel good that you are doing your first sprint soon too GOOD LUCK WITH THAT:)And as for my new bike I think I finally found the bike that fits me best. I really like it its a Felt womens series 4. And it has two sets of brakes, ones on the top bar and ones on the regular place by the gear sifters (if that makes any sence) I really like it and its in my price range and I really like how it feels compared to the others I've looked at.
Wahine: Thanks you are right I need to just enjoy it and have fun. I kind of have a competitive nature, and I was worried that since swimming is my strong point that I would push to hard in the event. But I really like your thinking I should just relax and let my body do the work that it already knows how! :)
Roadie Gal: Thank you for the advice it helped alot, I'm starting to get more excited than nervous.. which is a VERY good thing. And thanks for the list I think it will really really help!!
Thank you all if you have any more advice feel FREE to give it I appreciate it soo much.
One more question.. what would you all suggest wearing? I really like the Desoto Rapida tri tank or something similar.. I'm just worried about the bra situation.. I'm a little larger up top and I'm not a fan of ANY movement while I run.. I'm just conerned about support issues and I'm sure there wont be enough support but it doesn't look like another sports bra would work very well because of the design on the back.. what do you all think, if you have seen it before and know what i'm talking about..
THANKS

Hi,
Well, as far as the clothing issue, I saw some girls with sports bars under their tri suits last w/e. I also saw some girls swim in their tri shorts and a bra and then put a jersey or running top on after the swim.

Now about the wetsuit, I guess it just depends on the temp of the water. IF you decide to rent one, practice before the race.

I don't think a racer back style bra would look terrible under the Rapida tank. Sure, it would show a little, but does it really matter? I'm also a little larger up top and will have to wear a bra under a tank. If you're worried about it showing, go for something with some more coverage. I'm thinking of this one myself:
http://www.teamestrogen.com/products.asp?pID=20203
There are lots of tri tanks in the triathlon specialty shop here on TE that have good coverage.

So did you get the bike yet? That's great you found something that feels good to you and is in your price range. Keep us posted on your progress! :)

I have nothing to add except YOU GO GIRL GOOD LUCK AND HAVE FUN!

I am planning on doing my first one too in a couple of weeks. I was excited all year and now I am really nervous as it approaches.

Everyone here gives such great advice and helpful suggestions, good luck in working out all the details (I have no advice on what to wear on the upper portion because I am totally opposite in that department :p

Welcome, Krystal! So glad to have another join us here!!!
Congrats on signing up for your first tri- you'll soon be addicted like the rest of us (they're soooo much fun!). :D Everyone has given great advice already- I only have a couple more things to add.
I would like to second what Wahine said about having fun. My first tri I had a time goal in mind, but before the race even started I had some equipment issues and I just decided to have fun and enjoy the day (westuit zipper broke and I wound up swimming with the back wide open- but I had to have it because the water was sooo cold). The whole race I kept thinking- I can't believe I'm doing this- this is so much fun. I thanked God a lot for giving me the capacity to be doing it and really looked around and noticed the scenery and other racers a lot more than I would've if I'd been ultra focused on my time (and every race since I'm focused on time so I never get to enjoy the "atmosphere" as much as I should- too type A I guess :rolleyes: ).
Sorry to ramble so much- but just have fun. Do lots of bricks, practice transitions (in your yard is perfectly acceptable), make a checklist and check it twice (yes, like Santa, we need to make sure we have everything for race day), and enjoy yourself.

Oh- and I'm going to buy the Rapida tank with my next paycheck. I, too, am bigger on top and will need to wear a bra underneath, but with a racerback bra, it should look just fine. I like the idea of the full coverage of the top- no belly showing for me... ;)

Keep us posted on your training!

Hey Thanks again everyone. And that is great advice for the tri tank. A racerback would work well.. haha I'm not concerned about the looks considering my face goes bright red when I run and I look like a hot tamallie, (sorry i'm a bad speller..) I probably would be worried about other things like that then whether my bra was sticking out.. I"m basically worried about having enough support even with the extra bra.. I guess I wont know until I try though. Tri girl, I feel the same way, I'm not into having my stomach show.. I dont feel that comfortable yet! :) And yes I am SO excited for my tri and now my big brother is going to do it with me so it will be a lot of fun.

What do you guys usually do for your distances with bricks? I want to try one in the next couple of days but I'm not sure what my distances should be.. what do you all think?

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Originally Posted by Krys

What do you guys usually do for your distances with bricks? I want to try one in the next couple of days but I'm not sure what my distances should be.. what do you all think?

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For my sprint distance training I was doing 20 mile rides and 2 mile runs. I then upped that to a 30 mile ride and 3 mile run for my Olympic.

I would say start with a 10 mile ride and 1 mile run brick. Then the next week, if you felt pretty good on that, go for a 20 mile ride and 2 mile run brick. If you felt like you were struggling, shoot for a 15 mile ride and 1.5 mile run.



Good luck!

I like KSH's idea of starting with a 10 mi./ 1 mi. I think its a good idea to start easy so you get the hang of it without feeling like you're being punished. For me, if I have a bad experience doing something, I'm less than eager to go out and try it again (I guess that makes me sound wimpy, but really, this is supposed to be fun, don't turn it into a torture session!) A good goal to have in training is to generally finish feeling like you could have done more (exceptions maybe being speed/interval work, and actual races).

Good luck! Bricks are fun! :D

Krys

I had to laugh at your comment about your red face - mine gets like that too - everyone else thinks I am ready to explode :D

Re the swim portion. I am not an tri expert by any means and I don't even have my first one under my belt but swimming is my stronger area too and I have competed competitively.

I was talking to a friend who did a tri. He was a swimmer first also and said that he and a bunch of others got in the water and really raced. By the time they got out their legs were like rubber and some could barely stand. THEN they had the bike and run portion to get through and their legs were spent.

Everything I have read (and correct me if I am wrong ladies - I have been known to misinterpret) is swim for power w/ your arms and your core and kick enough to keep your legs up so you have them left for later. If you are wearing a wet suit you will barely have to kick.

If you are distance racer you shouldn't have a problem but if you are used to going all out for 100's or 200's you will have to practice pacing yourself down some so you don't get caught in the frenzy and excitment of the moment and go so fast you have nothing left. (did that make sense? I know what I am trying to say and just hope I got it across - after a swim only race of 100M racers go so fast they need recovery time before the next race, in a tri you don't get the recovery time so you need to pace yourself accordingly - there I think that is what i am trying to say)

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Everything I have read (and correct me if I am wrong ladies - I have been known to misinterpret) is swim for power w/ your arms and your core and kick enough to keep your legs up so you have them left for later. If you are wearing a wet suit you will barely have to kick.

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I would agree.

The swim should be completed as if you are doing a long distance swim. A good stroke will propel you through the water efficiently with a very minimal kick. Whereas, if you are sprinting, you typically have a strong kick and quicker turnover of your arms- probably only appropriate if you are in a pool and only doing 50 yards... and that won't happen in a tri.

I typically do not kick that much in a race. I only use it when I have to power through waves or keep someone off my heels. Otherwise, not so much.

I just focus on my stroke and gliding through the water.

THanks for the advice. I will deffinatly try my first brick this weekend. So I have another question for all of you ladies.. i dont know how to spot in the water and I'm nervous about swimming in the open water. I'm used to competing in a pool where there is a straight line to follow. How do you do that? I'm scared I might freak out in the water and freak out because there are so many people.. how do you handle that?
My next question.. what do you usually drink on the ride? I've read of people doing water and others sports drinks.. what do you think??
Thanks ladies for all your help! I am SO glad I found this site and all of you wonderfull people!:)

I agree with the swim advice but would add that while you don't want to kick a lot for most of the swim, do kick hard for the last 1 to 2 min. This will get your body moving blood back into your legs and will help you get ready for the ride.

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Originally Posted by Krys

THanks for the advice. I will deffinatly try my first brick this weekend. So I have another question for all of you ladies.. i dont know how to spot in the water and I'm nervous about swimming in the open water. I'm used to competing in a pool where there is a straight line to follow. How do you do that? I'm scared I might freak out in the water and freak out because there are so many people.. how do you handle that?
My next question.. what do you usually drink on the ride? I've read of people doing water and others sports drinks.. what do you think??
Thanks ladies for all your help! I am SO glad I found this site and all of you wonderfull people!:)

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Spotting. Do it in the pool for practice.

Set something at the end of lane and every 4-8 strokes, glance up to look at it.

When you go to breathe, you kind of bring your head up and look ahead, then you breathe to the side with you head towards your shoulder and carry on with your stroke.

You don't need to analyze what you are spotting... but instead... all you need a glance at it.

In open water, you want to try to find something on shore (that isn't moving) that lines up with the boyous (? spelling) you need to swim for. If you can find a tree or something of the like that is good.

Keep in mind that the boyous are bright and easy to see in the water (assuming there are no waves)... again, all you need to do is get a glance of the color as you lift your head and keep swimming towards it.

To stay away from the crowds... start on the outside (away from the boyous) and towards the back. When you swim, do not hug the boyous, the fast swimmers and the ones out there really competing will be hugging them... if you stay close, but not on top of the boyous when you round them, less chance of getting run over in the water.

Otherwise... getting in OW does different stuff to different people. If you start to freak, you have to talk yourself through it. Remind yourself that you can swim, you can do it, and keep stroking. A lot people get freaked out because of murky water.

On the bike... for a sprint I just use water. A 20oz bottle. I don't even drink all of that. I do not do any nutrition. It's a short race, so you really don't need to. Just eat a breakfast of around 500 or so calories about 2 hours before the race... you will be good to go.

GOOD LUCK!

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Originally Posted by KSH

When you swim, do not hug the boyous, the fast swimmers and the ones out there really competing will be hugging them... if you stay close, but not on top of the boyous when you round them, less chance of getting run over in the water.
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If you start to freak, you have to talk yourself through it.

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hee hee although IF you start to freak you may be so glad to reach your buoys (sp!) that you are going to hug them. Just joking.

I've only done two OW swims recently and have been fine so far. Seems to me we are only hearing of those who get scared.

KRYS - I am glad you found this site too!
You are asking questions that I haven't thought of asking but am really glad of knowing the answers to.

Thanks Wahine on the kick advice - makes perfect sense!

Well as for the no kicking thing I have NO problem with that :) my coaches used to get mad at me because I wouldn't really kick until the very end of the 500 ( that is what I used to swim) so i'm used to that already.. glad that finally came in handy :) I knew I didn't like to kick for a reason:D jk
KSH: thanks for the advice! I tried spotting at the pool today. It was kind of akward making my self look up when I new the line was on the bottom but it gave me a good idea of what to do in ow.
THanks ladies:)

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Originally Posted by Krys

Well as for the no kicking thing I have NO problem with that :) my coaches used to get mad at me because I wouldn't really kick until the very end of the 500 ( that is what I used to swim) so i'm used to that already.. glad that finally came in handy :) I knew I didn't like to kick for a reason:D jk
KSH: thanks for the advice! I tried spotting at the pool today. It was kind of akward making my self look up when I new the line was on the bottom but it gave me a good idea of what to do in ow.
THanks ladies:)

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your kicking strategy made me laugh - I am not a great kicker either (I asked my masters swim coach how I can get a better kick - she said "you never will" (real encouraging :mad: THEN she added - you are a natural breaststroker so it will be hard for you to do a good flutter kick :p

I was reading through all the old posts on this thread to see if there was anything I may have missed.

We used the great list roadie gal linked to. BUT the advice of check your list twice is true!
my partner in tri crime forgot her cycling shoes. :eek:
Luckily I hadn't decided which ones I was going to wear so I brought both my mtn bike and road shoes- I decided on my mtn bike shoes, luckily my road shoes fit her and we had the same pedals.

Doing a practice one is GREAT! (I thought everyone did this :) do you have anyone you can do it w/ ?

The other gal I was w/ is doing her first one too (she is a runner) and a friend who has done many tris and has swam in the river for years came along to guide us and watch over our stuff - it was awesome!