first triathlonites 2006-07

[eclectic]

I have just come over to this strand because as of yesterday I have decided to make doing a tri my next goal.

As I have been reading the posts I have learned there are a few of us newbies w/ a tri as a goal. I am starting this thread hoping to get other newbies on it so we can encourage each other, track our progress, and help each other - I am sure we all have different strengths.

to start: I am almost 50 (another 55 days), I already swim (but not in a lake) and I started cycling a year ago, I am not very fast but getting better. However as of today I can barely run 1/2 mile and even at that it is pretty slow (4 years ago I could run 3 agonizing 11 minute miles).

Medical dilemma - asthma but that is getting controlled better.

My strongest strength is swimming (too bad I read the race is never won on the swim portion - I was a lifeguard/instructor, I know good drills and workouts to help/fix/modify strokes. I have been swimming seriously (for a 45+ year old) under a coach for the past 5 years - but still - it has been in a pool not open water and my coach retired but I still have access to her expertise.

My goal is to do a tri by next July. The local one is 1k swim, 20k bike and 5 k run.

Join on in give your specs, strengths, weaknesses, goals, victories whatever else you can think of and let's try to help each other

[KSH]

A tri by next July... and you have swimming down... you will be just fine!

Stick around here and you can chat with us about your training.

Also, www.beginnertriathlete.com, is a great site as well. You can join and get a free place to log all your workouts, and it's so cool to see your totals as the months go by!

Well, keep on the running, get the asthma under control and you will be good to go!

[JmcG]

If your strongest sport is swimming, then you already have one up on most people doing tris! That's where most people struggle the most. And if you're confident in the pool, and can confidently close your eyes and still swim in a somewhat straight line without freaking out, and can occasionally lift your head without getting all disoriented, then you'll be fine in open water. My first open water event was a half ironman, and it went well. I went out and practiced the swim in the open water the day before the race just to get the initial panic of being in open water over with. So for race day I was good to go.

For the bike portion - just keep up your riding. You only get better with more mileage you put on your bike. The speed will eventually come and work in some speed intervals occasionally which will help your overall mph in the long run. For the running, do what you can. Remember - you can always walk a portion if you really really need to. And again, speed intervals in running helps your average speed increase over time!

Welcome to the triathlon community! It's a fun sport and will kick your butt into great shape! And if you're a little concerned about the event (having to walk, etc), sign up for a women's only event - they are great - fun and supportive atmosphere like no other I've been in - women cheering on fellow women triathletes even the last one through the finish line. I did Iron Girl last year and it was incredible.

If you have any questions or concerns, never feel like any question is a stupid one - they are all valid, especially b/c triathlon can be intimidating at first b/c there's so much to find out and know (what to wear? when to eat? where do i put my bib number on? etc etc).

[eclectic]

WOW thanks already!

I think I can actually do this

[HillSlugger]

I'm just finishing my first season of road riding (but I've been spinning on a trainer stand for a while) and decided to do the Iron Girl Columbia Triathlon in August (1k swim, 30k ride, 5k run). I ran cross country track (poorly) back in jr high. I've now done 3 training runs and am not yet at the point where I can actually run a full 2 miles but I'm improving each time out. I'm looking to either find a swim coach or take a "perfecting your stroke" class since I know the swimming is going to be the hardest part for me.

I can't believe I'm actually going to do this! I'm scared and excited!

BTW where DO I put on my bib number?!?

[JmcG]

BTW where DO I put on my bib number?!?

The easiest way is to have your bib on a race belt. Here's an example (there are many companies that make these, this link was just the quickest for me to get to).
http://www.fuelbelt.com/racenumberbelt.html

You won't wear a bib for the swim, and typically you put the belt on at T1 before you get on the bike (some races don't require a # for the bike but I always put it on so I dont forget in T2). They usually want the number on your back. For the run, you usually turn the # around to the front. The race belt is much easier than trying to pin something on a shirt that you're trying to put on at the transition areas, etc. And what if you decide you're too hot to wear that shirt? So the race belt is the easiest thing to use!

Oh, and if you want a warmup race that's fun and challenging, do Tri to Win in the Sykesville area.
http://www.melanomaresource.org/raceoverview.htm
Lots of fun and the swim is in the pool. It's a sprint distance so will not be too taxing and will give you some strategies and pointers for the bigger race in August (I'm talking about Iron Girl of course). Oh and for Iron Girl, Princeton Sports has practice rides on the course every week starting a month or 2 before the race so you can really practice the hills and know the course well (practice what gears you need when, etc) and size up your competition - no, I'm just kidding - it's not a super competitive race at all and as I said before, it's such a warm atmosphere that it makes the race that much more fun. And they do brick workouts closer to the race too.

[HillSlugger]

Oh, and if you want a warmup race that's fun and challenging, do Tri to Win in the Sykesville area.
http://www.melanomaresource.org/raceoverview.htm
Lots of fun and the swim is in the pool. It's a sprint distance so will not be too taxing and will give you some strategies and pointers for the bigger race in August (I'm talking about Iron Girl of course).

I was just looking at that one yesterday. How many participants? Do you know the date for 2007?

Oh and for Iron Girl, Princeton Sports has practice rides on the course every week starting a month or 2 before the race so you can really practice the hills and know the course well (practice what gears you need when, etc) and size up your competition - no, I'm just kidding - it's not a super competitive race at all and as I said before, it's such a warm atmosphere that it makes the race that much more fun. And they do brick workouts closer to the race too.

I've ridden the course once already on my own. I'll probably try to get in one a month starting in the spring and do some as bike/run bricks. I'm not looking to be competitive but I'd like to know I can actually complete the event. One of my modest goals is to not have to walk any of the ride or run.

Are there any places to practice the open water swim?

Why is it called a "brick"?

[JmcG]

I was just looking at that one yesterday. How many participants? Do you know the date for 2007?


I've ridden the course once already on my own. I'll probably try to get in one a month starting in the spring and do some as bike/run bricks. I'm not looking to be competitive but I'd like to know I can actually complete the event. One of my modest goals is to not have to walk any of the ride or run.

Are there any places to practice the open water swim?

Why is it called a "brick"?

The Tri to Win date - I dont know it for 2007 - I don't think they've posted it b/c I haven't been able to find it. I think there were just a few hundred participants. It was great - the course was never crowded!

For Iron Girl - they opened up the lake the day 2 days before the race for a practice swim. Many people took advantage of it (I wasn't able to go but know people who did). It really helped anxieties of many first timers (I think half the field were first timers).

Why is it called a brick? That's what it feels like is attached to your legs when you get off the bike and start to run....no I read somewhere that the person who first started implementing the training technique (and made it popular) of practicing bike-to-run had a last name of Brick. Correct me if I'm wrong, b/c I probably am!

[tygab]

brick... i have heard or thought

Bike + run= ick ... or
brick = what your legs feel like after ... or
brick= building one workout on top of another.

you choose. more from me later.

[eclectic]

this is soooo exciting - I even WANT to go to the gym on a Friday after work vs going out for happy hour.

went yesterday and did 30min on the elliptical did the "hills" program then walked 2 laps and ran a whole 7! so now I am up to 7/10 of a mile. I do have some musculature problems so I plan on building up slowly. for the first time after running any distance I don't ache all over!

today the plan is the elliptical again, run again, and then do resistance training.

tomorrow I have class from 8A - 5P so it will be my off day this week

I am trying to getting a regime worked out compatible w/ my "life" schedule
I am thinking I may have to swim again at 5:45 am again at least 1 day per week -drat - I am not a morning person but at least swimming doesn't hurt that early in the morning - it just takes me 600 yards to warm up

[light_sabe_r]

It's NICE when the motivation kicks in.

It's getting easier to get motivated to swim. After all It's been 23 degrees Celcius at 7am in the morning all week. I've been to the pool three days this week.

I've signed up for the tri now so I MUST train!

I did 7 laps freestyle yesturday then 1 lap backstroke to cool down (backstroke was ALWAYS my strongest stroke, even when I was a kid)

This was after a 15km FAST ride to the pool.


My problem is I need to learn to pace myself. I did 100m then CARKED IT... totally out of energy... So I the rest of the laps were 50m blocks... ;_;

Last time I trained I did 175 without stopping.

What can I do to slow myself down so I can do 300m without stopping at all?

meanwhile... I finally got myself a new pair of runners... (BFs been bugging me for a while) So I have NO escuse not to go for a jog! ***eeep** running scares me.

[eclectic]

My problem is I need to learn to pace myself. I did 100m then CARKED IT... totally out of energy... So I the rest of the laps were 50m blocks... ;_;

Last time I trained I did 175 without stopping.

What can I do to slow myself down so I can do 300m without stopping at all?
.

You asked so Imma gonna tell ya

My coach told me to "slow down to go faster" or in other words really slow down and concentrate on your body position, arm exit and entry, hand position, head position, breathing, sucking your stomach it, stretching your whole body out, kicking from the hips with a flexible leg etc. It is amazing because you will feel like you are going slower but in reality you are going faster and expending less energy

Make sure your Left arm is fully extended before your right hand starts to pull and vice versa and you are turning from your waist not your neck ( it is almost a snapping motion) - I can tell you some drills to get proper body alignment if you are interested but they do require a snorkel

Your bike ride probably warmed your legs up pretty good but your arms and shoulders will need some warming up.

FWIW here are my suggestions, forgive me if you already know them but hey maybe someone else doesn't

When you first start try some freestyle drills and really concentrate on form

One is called "fingertip drag" - you concentrate on bringing your elbow out of the water first then dragging your fingertips along the surface before entering back in

another that is a little harder but trust me it will slow you down and it is really good is "catch up"
the best way to do this is to hold on to a 9" stick (we use sawed off hockey sticks) a 1" dowel would work. Your continually hold the stick at arms length in front of you, you have to grab the stick with the LH before the right hand can let go, not only are you getting better timing w/ your stroke but you're also getting the resistance from the stick (and it is a lot more than you would think)
Eventually you can get the rhythm down and do this drill w/o the stick.
I am still not very good at this one 50 meters of it is more than enough

A fun one is "popovers" you do 3 strokes of Front crawl then roll over and do 3 strokes of back crawl and basically corkscrew down the pool

I don't know what this one is called but you kind of lay on your side facing left w/ your right hand extended and your face out of the water, kick for six kicks, do 3 arm strokes (l,r,l) with your face in the water, then face right, do 6 kicks, 3 arm strokes and you are back on your left - this is a great drill for starting to learn bilateral breathing.

If you can already bilateral breathe do 50 meters of this (3 stroke breathing) then 50 of 4 stroke breathing

tying a 4 litre icecream bucket onto a rope longer than your legs and then tying it around your waist so it trails behind you will slow you down and it helps build endurance. 25-50 meters of this is plenty (eventually we got "parachutes" that look like windsocks so we don't look quite so dorky)

start with 2 - 50 meter sets of these every swim before you start doing your sprint training. try to work up to 200 meters of them

Are you in a 25 or 50 meter pool?
for sprint training - try doing 50 meters on a set time and do 5 or more sets of them (example 50 meters on 75 secs ) the faster you get done, the more time you have to rest before you go again - you leave every 75 secs even if you got in at 65
- you do want to have at least a 10 sec rest so plan your time accordingly

If you are in a 25m pool try 25's on 35 or 40 sec

THEN when you are all done these do a nice easy cool down crawl stroke for at least 100 meters.

Eventually do a Slow (fingertip drag is a good one for this ) 200 meters before even starting anything else, count your strokes to see how many it takes you to get to the other end, as you get stronger and more efficient it should take less and less

(in an hour practice we did 5 - 600 meters of warm ups before starting drills or sprints)

Let me know if you try any of these and if they help

[light_sabe_r]

WOW! Thanks eclectic!

I've been doing 2 laps each session laps where I haven't been kicking at all to get my arms up to strength. I'm getting faster with just arm strokes

I like the sound of of the icecream bucket drill!! I might give that a go next time!

as for the 75s sets of 50s... There's a lane in the pool for 50s in 1minute... You have sixty seconds to do 50m. I haven't tried it yet so the 75s set sounds like a good way to start out to get up there.

Can't wait to try some of this out next time I hit the pool. ^_^

[Bikingmomof3]

Thank you Eclectic!

[mariposa]

...they are not nearly as intimidating as they are made out to be.

One thing I really love about tris is that they allow us to laugh about our strengths and weaknesses. Most triathletes are good at maybe one sport and totally suck at one of the other sports. MOST of us start out fearing either the swim portion, the bike portion or the run training. We all get over it! You will find that most of your fears are mental - not based on your body's actual physical limitations. For instance, I have a friend who was *convinced* she couldn't run over 3.0 miles. We got her up to 4 miles and she was dancing on the tables! After that she never thought that she *couldn't* do it.

The other nice thing about tris is the variety of training. Any given week you might be doing a little of each sport plus possibly sampling a little strength training, yoga or stretching, pilates, walking, hiking, etc. You can mix and match and if you're feeling tired of one type of exercise, you just pick another one!

Also - running (and to a lesser extent swimming) are very time efficient. A lot of people here are probably spending 3/4 of our Saturdays on long-ish bike rides. But a "long-ish" run, depending on the tri you're training for, will take you just 45 min - 2 hours and there is no bike maintenance required!

Watch out - it's a VERY addictive sport.