Race Day Nutrition

Before I get into race nutrition I’ll repeat rule #1 – NOTHING NEW ON RACE DAY!

The choices for triathlon racing nutrition are endless. There are many opinions about what works and what is scientifically proven. I’m going to present you with the more commonly accepted options without getting into a big debate about electrolyte needs, hydration vs. dehydration, etc. (Race nutrition refers not only to calories consumed but also to hydration and electrolytes.) For a sprint distance triathlon, 3 variables affect what you should do. These variables include: 1, pre-race fueling, 2, what your system can tolerate and what you prefer, and 3, your expected time to complete the race and how much is right for you.

1. Pre-race fueling: It is important to have a light prerace breakfast to help you restore what was burned while you slept (or tried to sleep) the night before. The larger the breakfast the earlier you should have it. 2 to 2 ½ to even 4 hours prior to racing is not out of the question. A reasonable size breakfast has around 400 or so calories. 800 calories for most people is the top end and should be eaten very early if you want enough time for it to be doing you some good instead of just sitting in your stomach ready to “burst forth” after a little exersion. Some simple carbs and a little proten will do it for you. Whole grains are not necessary on race morning unless your system can tolerate them VERY well. Some examples might be a small bowl of oatmeal and some fruit, some yogurt, a banana, some nut butter, a piece of toast or ½ a bagel with a little cream cheese. These are just suggestions. Eat what works for you. Coffee or tea? Sure, unless you’ve never trained after drinking that. Everyone is different but I would try to finish breakfast a good 2 to 2 ½ hours before you start your swim.

2. What you should take in depends on what you can tolerate, what you like, and what seems most convenient. Here are three approaches:
          a. The simplest way is to drink a sports drink that is relatively complete, such as Gatoraid, Power Bar Perform, EFS, or CarboPro. These provide sugar (carbohydrates), electrolytes (e.g. sodium), and liquid (hydration) if you aren’t drinking it in a concentrated form.
          b. Slightly more complicated would be to use water with some electrolyte dissolved in it, such as Nuun tabs or GU Brew powder. These do not contain significant calories so you would get those from consuming a gel, of which there are many choices.
          c. A similar option that can work for you is to use plain water along with something that contains both calories and electrolytes. Some examples include Sports Beans (by Jelly Belly) and Clif ShotBlox. The main disadvantages for taking in these is that you have to remove them from a package and you have to chew them during the race: not easy feats while riding a bike, though more doable on the run or in transition.

3. Expected time to finish the race: How long will your race take you? How much you take in depends on your needs, how long you’ll be racing, and what is right for YOU. You want to estimate how long you’ll be out there. If it will take you around 2 hours or more then you definitely need to take in more than just water. Consuming some carbohydrates makes sense. If you are “racing” the event and are likely to finish in under about 80 minutes or so then your fueling/race nutrition needs are relatively minimal, taking in some water and calories will likely be beneficial. Here are some VERY rough guidelines that you can start with. Everyone is different in what they like, what they need, what they can tolerate, and so forth. You may need more, or less, or none at all.
          a. If your race will likely take you under about 1h15m then you can consider trying around 4-6 oz of water with electrolytes and up to about 100 calories on the bike, plus a little water on the run if needed.
          b. If you will take 1h15m to about 1h45m or so then aim for between 4-10 oz of water with electrolytes and up to 150 calories on the bike, plus a little water and 50+ calories on the run as needed.
          c. If you will take 1h45m or more then consider aiming for as much as 12 oz of water with electrolytes and 200 calories on the bike, plus more water and maybe 100 calories on the run as needed.

Remember 2 things: these are estimates of what to take in and do NOTHING NEW ON RACE DAY!

Race Day Checklist

The best way I know to calm anxiety in the days and weeks prior to a race is to create a checklist of the things you need and then to start gathering the things on your list and setting them aside. Check off the items you have and the things you've done. It will help you control what is within your control.

Below is a checklist you can start with. You can add or delete to suit your needs.

Pre-race items

       timing chip and strap (already on ankle BEFORE you leave for race)

       race number

       number belt or pins

       remove ring or use bandaid to keep from falling off

       backpack

       sunscreen

       body glide (or borrow from coaches)

       emery board for fingernails

       pocket knife

       bike pump (or borrow from coaches)

       sm. bottle water to sip pre-race

       chapstick/lip balm

       Ziplock bag for cell phone, etc

       wetwipes for portapotty or for hands

Swim

       tri shorts

       tri shirt

       event swim cap

       wetsuit

       BodyGlide or TriGlide spray

       goggles (and back up pair?)

Transition 1

       transition towel or mat

       water bottle (to wash feet)

       socks (put in shoes)

       bike shoes (or running shoes)

       gels

       helmet

       bike gloves

       water bottle on bike with electrolyte and/or nutrition

       gel or other calories

       sunglasses

       bike in low gear

       extra contact lenses or eyeglasses

Transition 2

       running shoes

       extra socks

       hat

       nutrition – gel, SportBeans, ShotBlox, etc

       sunglasses

Post Race

       room key

       recovery drink or nutrition bar(optional)

A Little About Injury Prevention

Injuries tend to occur for 4 reasons: accidents, poor form or technique, inadequate warmup, or doing too much too soon. Some accidents can be prevent by thinking ahead, being aware, and avoiding dangerous situations. Other times accident just happen and there's not much you can do about that. Poor form or technique can be improved upon. We work on various this on rides, runs, and especially in the water. We only have so much time together so making any significant changes in your running or riding is difficult. Because swimming is so technique-intensive we must do more with that. In addition, strength training can help build muscle balance that also supports the joints and their movements. I encourage you to add weights/strength training to your workout routine - men AND women.

The two most important things you can do are to have an adequate warm up and to carefully progress the time and intensity of your workouts. That's why there is a gradual progression in your training from one week to the next. It's also why you gradually add faster paced training like pickups, sprints, and race pace type efforts.  You do not want jump into a workout without a warmup and then all of a sudden do some sort of all out anaerobic sprint effort. Ever workout needs to begin with a warmup. 

 

Doing dynamic movements will help you warmup as well as help you with balance and with range of motion. But even if you don't do these types of exercises, at the very least you always need to start off slowly to prepare your body for the work ahead. Easy swimming, riding, or running/walking is always the way to start a training session. It's okay to feel a little stiff, or tight or sore during the warmup. However if it persists then you need to back off and possibly stop working out.

If you do get injured you need to stop immediately so that you limit the damage. Listen to your body. "Pushing through" or "toughing it out" is not a smart athlete's choice. Don't lose sight of your long term goal by forcing the short term goal of completing the workout if an injury starts to rear it's head. The words to go by? "Live to train another day."

It's important to know the difference between "good pain" and "bad pain". Good pain is when you experience muscle fatigue, lactic acid burn, or muscle stress from hard work. Bad pain is injury pain. It doesn't feel right and it's a warning to stop immediately. When coaches and athletes say something like "no pain, no gain" they are NOT talking about the bad pain!

I am not a medical professional and can't offer medical advice but if you do get injured consider the RICE method of treatment, depending on the injury of course! RICE stands for Rest, Ice, Compression, and Elevation. If it is more serious, see a doctor (someone who understands sports and athletes is the best option). Get physical therapy. Give it time to heal and make sure it is healed before starting back. Also remember that there are alternative exercises you can do so that you don't lose the conditioning you've worked hard to acquire. I can often help with that.

That Swimming Feeling

This weekend Linda and I talked a lot about swimming. We are working with a large number of beginning swimmers who are getting ready to swim the 500 meters that is part of the TriRock triathlon in September. We talked about many things but something in particular struck me as interesting. Some people like to swim but really don't care all that much about how fast they go as long as they get a workout in or as long as they go a certain distance. While this is perfectly fine, it got me thinking about my swimming and what a beginner or intermediate swimmer misses out on.

Because I'm a good swimmer who is proficient, efficient, and strong in the water, I am sometimes able to experience something more. Now that I'm trying to write this I'm realizing how hard it is to describe... I have to be in good swimming shape, be fairly fresh, and not be doing an all out sprint. When I am feeling fresh and strong and fast, and I have a good feel for the water, when I swim at a moderately fast speed, there is a sensation or feeling I get that is wonderful and different. To me not only do I feel weightless but I feel like I'm slicing through the water. The resistance I experience comes from pushing against the water, not from the water holding me back. I imagine it's similar to flying or floating weightlessly, except I am using my own muscles, my own strength, to propel me. There is a power, a sort of freedom, when you can move through the water and feel it rushing by you. The bubbles go past your ears in a dull gurgle as you slice smoothly across the surface in seemingly effortless motion. The feeling is power and strength and beauty. And the sensation is fleeting. Once fatigue starts then those feelings begin to recede. Once your heart rate elevates too high, it becomes more of a battle with or against the water. Once you begin to get winded your focus begins to shift away from the grace and power and rush of swimming fast and back to the physical effort.

I don't know if you can experience this without having that special feel for the water and without having the strength, power, speed, and efficient technique that a good swimmer has. Some would think me a little looney in thinking about swimming in this way but it's one of those little bonuses I get by being the swimmer (though older and slower than I used to be) that I am.

Water Running

Guidelines for Water Running/AquaJogging:

I water ran for almost all of 2009 due to plantar fasciitis! Fortunately I was able to run the 6 weeks prior to IM Arizona in Nov, my first one. I also water ran before my 1st 70.3 (California) in March '09. Studies have shown that you can maintain your aerobic conditioning with water running for 8 weeks. Why not longer? Simply because they stopped the study after that. I believe it can help you for a much longer time period. It WORKS! So here is what I do:

• Wear a flotation belt around your stomach below the ribs. You can also do it around your waist or around your lower chest and under your arms. No need to overtighten it if it's around your chest; that will only restrict your breathing.
• I like to wear a t-shirt under the belt to avoid any possible rubbing spots. (Ok, I admit that it's also so I don't feel like a wussy. I usually choose my Gatorman 3 mile La Jolla Rough Water Swim finisher's shirt.)
• Run in water deep enough that you won't touch the bottom.
• Make sure you "run" upright or with a little forward lean, just like on dry land. But don't bend over at the waist. I try to make sure to push my hips forward slightly but this may be a personal thing because I need to do that for my dry land running form.
• Do workouts as written in your plan (except I'm not real sure how you can duplicate hill running!) If your training is listed in miles, convert to an appropriate amount of time instead. The number of laps or distance traveled in the pool has little or nothing to do with how much work you are doing. If you have sprints or strides or whatever, try to imitate them as best as you can.
• Do a warmup just like in running. Start with a slower, easier intensity for a few minutes before picking up the pace/intensity.
• The best way I've found to get my heartrate up is by stride rate and arm swing. After a warm up, I try to keep my stride rate at around 84-90 per minute (per leg). When I sprint, say doing 30 seconds on, 30 sec. recovery, I focus on intensity and increase the stride rate even more, to 100 or higher.
• Use your arms the way you would in running. I keep them moving straight and close to my body as I pump them. I only use my hands in a paddling-type position during a recovery effort when I've slowed my legs to recover from a sprint. Or sometimes during warm-up when I want to work my arm muscles.
• If possible, find a source of music to help pass the time. If you are going to be doing this for more than a few weeks I would suggest something from H20Audio or something comparable. If you're at a private or community pool where you can plug in an ipod player or radio, do that. And, if you're out in the sun, wear a hat.
• The 1st couple of times my skin felt a little funny doing this. I think it's because of tensing and relaxing of the muscles as they move in the water. Maybe it's like a vibration thing. It's only there while I do it. Don't know exactly how to describe it but it goes away.

This information is meant for someone who does not use "aquajogging-type shoes". My understanding (not firsthand experience) is that wearing this type of shoe will add resistance and improve the quality of your workout. These should not be mistaken for the type of shoe that protects the feet when coming in contact with the pool bottom. These are intended for use in "deep" water. There are 2 brands that I'm aware of. AquaJogger makes AquaRunners Rx. AQX Aquatic Training Shoes are by ActiveForever and are about 3 times as expensive. Supposedly they "are a shoe designed to be used for under-water running and as a method of rehabilitation from a running-related or musculo-skeletal injury. These shoes enhance range of motion and proper mechanics of land-based running. ...The strategically placed series of gills (hydrodynamic fins) on these shoes add 20-30% more resistance to leg movement patterns in the water."

If you are going to be doing water running for a few months and can afford to purchase a pair of these, I would. Since you don't have to be injured to include water run as a suppliment/compliment to your regular running, a pair of some specialized shoes might be a good option!

My Diet

Thanks to a number of requests, I am going to share my diet. In doing so I need to emphasize a number of things. First, I am not a nutritionist or a registered dietitian. Second, this is not a diet in the weight-loss sense of the word. I'm not saying you won't lose weight when you limit calories and combine this with exercise but it's instead a diet that I live by, as these are the foods in my diet. Third, this diet was formulated for me because of chronic and severe inflammation of part of my small intestine (I don't have a large intestine - surgically removed due to ulcerative colitis.) An Oriental Doctor with an Eastern Medicine point of view is responsible for the restrictions found here. I began going to him on a suggestion by my surgeon when antibiotics were ineffective. Fourth, if you decide to eliminate categories of food from your diet, you want to proceed slowly. And it is important to consider how you will make up for the healthy nutrients found in those foods you are no longer eating. Finally, this does not follow the "everything in moderation" approach. It has some major restrictions which I choose to follow very closely for the most part. Therefore let's start off with the restrictions and then I will get into what I DO eat and where I do "cheat".

• No dairy of any kind. That includes milk, cheese, yogurt, cream, butter, whey protein, and anything else from milk.
• No meat except fish and seafood (such as shrimp). Duck is also permitted but I don't eat that either. Tthat means no beef, pork, chicken, turkey, or any other land dwelling animal.
• Hot spices are not allowed. That means everything from pepper to cinnamon to chili are out.
• Tomatoes (unless cooked well, such as in a sauce) are too acidic and are off the list.
• No sugar, fruit juice, artificial sweeteners, and similar. That means no soda, juice drinks, or things like that. Honey is allowed in moderation. A little sugar in bread products as part of the baking process is okay. 
• No dried fruit
• No alcohol.
• Avoid preservatives and artificial anything.
• Nothing eaten or drunk very hot or very cold. (I can't handle this so I have not followed this restriction.)

Have you stopped reading yet?! Those are the major restrictions. Depending on what you are used to eating, you may ask yourself, "What's left?!" There is plenty but it may not be as easy to get or as "comforting" to eat. I'll do a list with some general groups and some specific options available. These are based on current thinking about nutrition and aren't necessarily specific to my Oriental Medicine Doctor's diet.

• Vegetables - steamed, boiled, raw, grilled, sauted, etc. A few examples include broccoli, cauliflower, sweet peppers, green beans, peas, carrots, onions, potatoes, sweet potatoes, lettuce, spinach, mushrooms, zucchini, squash, cucumbers.
• Fruit - Bananas, avocado, apples, oranges, peaches, melons, strawberries, raspberries, blueberries, grapes.
• All nuts as long as they are well chewed or as a nut butter.
• Legumes such as kidney beans, black beans, etc
• Whole grains such as brown rice, quinoa, corn, whole grain pasta and breads, etc. I am working on keeping all grains to a minimum.
• Fats - the best to use is olive oil. If you have to use a vegetable oil then Canola and Safflower oils. The fat from fish (salmon), avocados and almonds are considered good fats. Fish oil and flaxseed oil have Omega 3's and 6's and are useful as supplements.

Based on well-respected triathlete coach and nutritionist Bob Seebohar, I try to minimize my grain consumption, including whole grains. Instead I try to get my carbohydrates from other sources, especially fruits and vegetables. It is a struggle though. I eat a bagel every morning and I often snack on pretzels that are not even whole grain. I also eat tortillas and tortilla chips. It's a constant struggle for me not to eat those things.

What do my meals look like? First, remember that I'm not perfect at this. 2nd, this is an evolving thing. It took a few tries before I forced myself to stick with the major restrictions. I'm still working at reducing grains but I've made a good start. 85% of the time I don't have grains at lunch or dinner. I am fighting against the elimination of my bagel at breakfast and I also can't seem to do without the 'crunch' and the convenience for some of my snacks. I've managed to remove bread from my lunch and I don't usually eat grains at dinner. I do eat potatoes which are not part of Seebohar's guidelines. I don't really like sweet potatoes but they are considered a much better alternative.

Pre-workout in the morning - banana, teaspoon of nut butter
Breakfast - whole grain bagel with a little almond butter and honey (or a plain blueberry bagel), 2 soy sausage patties (Morningstar Farms), banana or other fruit
Snack - fruit and nuts; OR pretzels or dry shredded wheat cereal squares (no sugar) and nut butter
Lunch - 12-16oz cooked vegetables (broccoli is my favorite) with Olive Oil, ~3 oz canned salmon or tuna, seasoning; OR salad, fruit, and canned salmon or tuna; OR cooked veggies and a garden patty (vegetable and soy-based hamburger)
Snack - same as above
Pre-workout in the afternoon - banana, and  peanuts or almonds
Dinner - Salmon, baked potato, sauted mushrooms, onions, and bell peppers, steamed veggies (usually broccoli or green beans); OR veggie burger patty, baked potato, salad; OR cooked vegetables and soy meatballs, potato wedges/fries (not deep fried); OR a big veggie burrito from Chipotle (black beans, a little rice, peppers and onions, guacamole, lettuce)
Snack - fruit and nuts; and/OR frozen smoothie made from unsweetened soy milk, banana, strawberries and/or other berries, and blueberries; sometimes pretzels or chips (it's a constant battle!)

One final part to my diet is hydration, or drinking. I mentioned the restrictions of no alcohol, sugar, artificial sweeteners, fruit juice, and hot or cold temperature drinks (that restriction I ignore). Besides not drinking alcohol (unless you count O'Douls beer with its very small amount of alcohol), I don't drink regular or diet soda, fruit juice, milk, sweetened soy milk, or sweetened teas. That pretty much leaves me with plain coffee, plain tea, and water. Since I'm not a coffee fan my drink of choice is decaf iced tea, brewed in the sun... sun tea. (Sun tea is not very strong.) If I'm cold I'll make some hot tea. If I need a good smack to stay awake then I'll drink tea with caffeine, though I generally avoid it, especially during the final 2 months before an Ironman. My reasoning for this? I do not want to interfere with my ability to sleep, be it at bedtime or if I can sneak in a 10-20 min nap at work during lunch. I also can have restless legs at night and I don't want anything that might make that occur. Finally, I've experimented with the use of caffeine during races and doing that is only effective if you have been off the stuff for a good 3 weeks or more. So, on an average day, not including workouts, I probably drink about 2/3rds of a gallon of water and mild iced tea.

As I said, this may not be what you were expecting. It's how I eat. I purposely didn't include fueling for long training and races, nor did I go into pre-race meals. I also didn't go into my supplements. It's obviously not a diet that I follow to count calories either. I've gradually lost weight, 30 lbs, over the 4.5 years of multisport but that has a lot to do with exercise, overeating less often, and trying to think like an athlete, and not this diet. I've followed these restrictions for 12 or 13 years.

Team Challenge CCFA Triathlon team - 2 weeks gone

This is the end of the 2nd week for Team Challenge (triathlon) San Diego. There are 68 members so far and I've probably met about 2/3rds of them. It's a great group - friendly, enthusiastic, nice people. We have group training twice a week and the athletes train on their own 4 other times.

Every Tuesday is a swim workout, a very important component for most triathletes, especially new ones who might lack a swimming background. We've had about 30 come each time. Lots of swimmers with limited experience are making great progress. I love working with them as they improve their technique and get stronger. Linda volunteered to come help out too, and she has been working with the very beginner swimmers. She is very good with them as they strive to swim well enough to swim 500 meters by September 11th.

Today we had our first group bike ride. About 22 people showed up and we spent some time talking about road safety and riding in a group. The experienced riders then took off for a little road ride and I worked with the remaining group on handling skills, shifting gears, and many other basics. Then we did a short road ride on some quiet streets. It wasn't much of a workout for them but the knowledge they gained is essential to their success. When we ride together again in 2 weeks it will be more of a true workout.

Things are really moving along now as people get into a routine. For some it is quite a challenge to squeeze 6 workouts a week into their busy schedules. They aren't used to that kind of commitment. If they do make that commitment, though, I look forward to seeing it all pay off for them at Tri Rock San Diego sprint triathlon. As my friend Steven says, sometimes the biggest challenge is just Turning the Door Knob!

Protecting Your Melon

Every time you ride a bike a helmet should automatically be on you head. In California it's the law for kids to wear helmets but adults have a choice. To me that choice is either protect your noggin, your melon, your skull, your dome, your brain box... whatever you want to call it, OR be an idiot. It seems to me that a helmet is the least you can wear to protect you if you are unfortunate enough to have an accident.

While you may not HAVE to wear one as an adult in California, you DO have to wear one when you race in a triathlon. The rules state:

(a) Type of Helmet. All participants shall wear a protective head cover, undamaged and unaltered, which meets or exceeds the safety standards of the Consumer Product Safety Commission (CPSC). Helmets manufactured prior to March 10, 1999 must meet or exceed the safety standards of (i) the American National Standard Institute (ANSI Z-90.4), (ii) The Snell Memorial Foundation (Protective Headgear for Bicycle Users), or (iii) ASTM F-1446 or F-1447, and which is clearly labeled by the manufacturer as satisfying such standards. Removal of helmet cover, if required for that helmet to meet such safety standards, shall constitute an impermissible alteration in violation of this Section 5.9(a). Any violation of this Section 5.9(a) shall result in disqualification.


(b) Chin Strap Violations. The helmet must be fastened before the participant first mounts the bicycle, at all times when the participant is on the bicycle, and must not be unfastened until the participant has dismounted. Any violation of this Section 5.9(b) which occurs while the participant is in the transition area shall result in a variable time penalty. Any other violation of this Section shall result in disqualification. This Section 5.9(b) shall be enforced at all times while at the event site on race day.

Old helmets are not a good idea. If you have one from the 1990's or early 2000's it may be too old to use. Look at the helmet and see if it has a CPSC approval sticker somewhere on the inside. If it was bought at a retail store in the United States in the last few years, it will probably have one. If it's old or was purchased outside of the US it may not have this sticker. Without the sticker the helmet is not acceptable to wear in the race. Since you'll need one that's approved for the race you might as well get one now so you can get comfortable and be protected.

You do NOT need to get anything fancy. You should be able to spend under $40. Bike shops, Sports Authority, Target, Big 5, REI, or any large sporting goods store should have them. All of them are essentially styrofoam and a plastic shell, plus the web strapping that helps the helmet fit so the main thing to look for is an easy-working inside strap that ratchets down with a turn of the dial (a dial-to-fit type of system), a comfortable fit, and something you like the looks of. As long as it's an actual helmet meant for a bike and has a CPSC approved sticker inside, you're good to go. Essentially, if it's a helmet sold in a retail store in the US it will meet the standards. (Just make sure there's a sticker inside.) These should last you for many years.

Seven New Iron Girl Triathletes

First a little coaching: You are likely to start feeling sore. If it doesn’t happen tonight, I wouldn’t be surprised if you woke up in the morning feeling aches and soreness in many places. An easy walk to get the legs moving and the muscles working will help flush out the waste products that accumulate in muscles that have been stressed the way you stressed them. 20 minutes, more or less, would be beneficial. If you’re sore, start slowly and gradually go faster as you loosen up. But it’s not time to speed walk. Easy swimming for 10 or 20 minutes is also good though less convenient AND less desirable for most of you. (If you like to soak in a spa or hot tub, keep it short. During or afterward take that opportunity to do some light, gentle stretching.) 2 or 3 days of walking and/or swimming should have you as good as new! Oh, and keep drinking water.

I want to congratulate you! Completing this Iron Girl “sprint” triathlon is quite an accomplishment that you should be proud of. It turned out to be a tough triathlon (especially when it came to the bike segment) for your first time ever. Linda is so glad you helped her mark this new beginning with her and I am extremely proud of your achievement.

Taking on this challenge and sticking with it to the end is something you will always remember. No matter how hard the race was, or how afraid you were of some part of this, you stuck with it. Not only did you stuck with it but you did it on your own. No one did it for you. You can do more than you think you can; not only in an athletic event but in other parts of your life. You proved to yourself by doing this triathlon that you are capable of doing things you may never have imagined. And as a group I think it shows that the more you prepare for something new the better off you are!

It was my pleasure to be there to support you as much as I could. It was challenging to try to coach you “from a distance” mostly by email and I learned a lot, too. Thanks for allowing me to be a part of this and to help you.

Whether or not you ever do one of these again, you can count yourself as a triathlete. I hope that you’ll continue to exercise and realize how important it is to have it as part of your routine. If, in the process of training for triathlon, you found something new that you enjoy, all the better!

Remember what it took to earn your medal. Be Proud!

Rules for Riding in a Triathlon

Here are the official rules about riding a bike during a triathlon regarding where you are in relation to other riders on the course.
Position Rules:
a. Absolutely NO DRAFTING of another bike or any other vehicle is allowed.
b. Athletes must ride single file on the far right side of the road except when
passing another rider. Side-by-side riding is not allowed.
c. Overtaking riders may pass on the left for up to 20 seconds, but must move
back to the right side of the road after passing.
d. Riders must keep 7 meters (~4 bike lengths) distance between bikes except
when passing.
e. An overtaken rider must fall back 7 meters (~4 bike lengths) before attempting
to regain the lead.

These rules are enforced to a varying degree depending on the situation. The strictest enforcement is usually applied to the more elite and faster athletes but middle- and back-of-the-packers are not immune from these rules.

So here is an explanation of the rules and how you should think about them. Always ride to the far right side of the road so that other, faster riders can pass you. When you need to pass someone who is riding slower than you go around them to their left and warn them that you are coming up behind them. Yell "hello" or "good morning" or "does this suck or what?" or "you're doing great" or "on your left!". These are all common things to do so don't be embarrassed. If they are not riding to the far right this will also clue them in to move over so you can pass. Do NOT pass them on the right.

"Drafting" is prohibited. This means you are not allowed to ride close behind someone and let them break the wind (no, I don't mean that kind of wind). If someone is riding faster than you and passes you, let her go. Don't try to stay with her. You should even slow down ever so slightly for a few seconds so that she can get far enough ahead of you that there will be space between the two of you. (The official gap is supposed to be 7 meters or about 4 bike lengths.) If you are riding at a steady rate and come up on someone you need to pass, pedal a little bit harder so that you don't take a long time to pass her. (Remember... "On your left!") Once you've clearly passed her, move back over to the far right side.

Riding side by side is also not allowed. This is to keep the path clear for faster riders and to prevent people from being shielded if wind is blowing sideways across the course. If you find one of your "teammates" on the course it's okay to catch up with them and say a few words but then you need to speed up so that you can complete your pass. The other person needs to drop back so that there is a good gap between you two. Remind them to do this! (The official distance is 7 meters or about 4 bike lengths.)

Okay, pop quiz: What's the official distance you need to have between you and the bike in front of you?

Tips for the Iron Girl Atlanta Bike Ride

As you know, the Iron Girl Atlanta bike ride is 18 miles long. There are some hills on the course along with some nice scenery. You will want to be prepared mentally to complete the ride and still be able to run, or walk, the 3 miles to the finish. Here are some tips to help you do just that.

Start off easier than you think you need to go. You will likely be excited about being done with the swim and ready to move on to the next segment. Control that energy and don't pedal too hard at the start. Take the first 5 or 10 minutes to get comfortable and relaxed as much as you can.

Always ride to the right so others can pass. If you need to pass, check behind you to make sure it's clear, move to the left, and pass someone. Do not spend more than a few seconds riding side-by-side with someone else. Otherwise you will be blocking the way for other riders.

The hills can be challenging if you let them psych you out. Don't let them. Take one hill at a time and just keep pedaling. Choose a gear that will make it easier for you to ride instead of a harder gear one that will cause you to slow your legs down and make you really push hard. Also, if you have to walk your bike then do that but only give yourself permission if you simply can't do it pedaling.

Do not stop when going uphill if you can avoid it. This way when you start riding again you will be on a downhill where it's easier to get going again. Need a drink? Go OVER the top before you stop to reward yourself with a drink. Need to adjust something? Go OVER the top if you can.

You will need to have a water bottle on your bike. Drink a few ounces every 10 or 15 min. Don't wait until you are very thisty because then you are already dehydrated. Unless you are comfortable reaching for your bottle while you ride, be sure to stop on the downhill side of a hill. And make sure you are way to the right so you are out of the path of other riders.

You will also need nutrition on the bike. Nutrition means both electrolytes (like salt) and calories. You can use a sports drink like Gatoraide that contains carbohydrates (energy), electrolytes, and liquid. This can be a substitute for the water.  If you don’t like sports drinks you can stick with water but take in something that contains electrolytes and calories. Sports Beans, a type of jelly bean with electrolytes in it, are good and taste like candy (because they pretty much are!) You can eat a few of these every time you drink water. About 150-250 calories is as much as you’ll want. That’s about 2 packages of beans.

A 3^rd alternative is to drink a non caloric drink with electrolytes and then consume energy gels, sometimes called Gu. Unless you are experienced with this I would stay away from this option for the ride.  Gatoraid , Poweraid (or similar sports energy drink), or water and Sports Beans are simpler choices.

The next post will be on the bike rules about drafting, blocking, and the like that are enforced during the race.

Iron Girl Atlanta Video

This youtube video will help give you a taste of what Iron Girl Atlanta will be like. Take a look! You'll notice that triathletes come in all shapes, sizes, ages, and abilities. No, it won't be easy but you too can do this!

The Swim - What to Expect

If you've never done an open water swim race or a triathlon, you will likely be feeling some apprehension for the swim portion of a triathlon. It's normal to feel this way but knowing what to expect might help you relax a little.

Course Distance - The first thing to know is that the 600 yd distance when you see it marked off with buoys in open water is going to look very long. This is because you are used to seeing and swimming in a short pool that's 25 yards, or at most 50 meters long. DO NOT let this psych you out. You have trained to do the distance. You are prepared. You are just not used to seeing it all stretched out in one chunk. Knowing in advance that it's going to look like a long way will help be mentally prepare. Another way to help you is to know how many strokes (right arm) it takes you to swim across the pool. If you know this you can count you strokes while you're swimming. Let's say it takes you 10 strokes to get across the pool. It might help you to count to 10 a few times when you're out there to remind you that you are making progress towards the end.

Help on the Course - What happens if you happen to get really tired out there and need help? The good news is that there will be lifeguards out there on the course on paddleboards, kayaks, jet skis, or boats who will keep an eye on you. If you need help you can swim over to them and hold on to them while you rest. Or they can come to you. As long as they don't help you make forward progress on the swim, you can then continue on to the finish!

Dog paddle and Freestyle - Do you have to swim freestyle during the race? No! Freestyle is usually the fastest, most efficient way to get through the swim but many swimmers will mix in other strokes. If you need to catch your breath or if you are having trouble seeing where you are going, you are allowed to do breaststroke or sidestroke or even dog paddle! You can roll over onto your back and swim like that. The more you can do the freestyle that you've been practicing the better but no one is going to say anything to you if you do other strokes. Do what ever it takes for you to finish the swim!

Start -  The start for Iron Girl Atlanta is from the beach. When the horn goes off you will run or jog into the water with your group (called a wave). When the water is deep enough stop running and start swimming. If you are not one of the faster swimmers in your group then it's usually best to start a little back behind the leaders so you don't get run over. There are other swimmers around you and not everyone swims straight. Someone is likely to run into you by accident. Don't let this bother you; just keep swimming.

Sighting - Unlike the pool, there are no lines for you to follow on the bottom of the lake. Instead you need to look for buoys that are set out on the course. As you swim you need to periodically lift your head up to see the buoy and know where you are swimming to. It is best to do this while you continue to swim freestyle. Raise your eyes forward like a periscope, take a quick look, and continue swimming. The less you slow down or stop to do this the better. How often should you look? It depends how straight you swim and if there are other swimmers close to you that can swim with to help you go straight. Start by swimming 6 or 8 strokes and then sight the buoy. If you find yourself swimming pretty crooked, sight more often but also try to correct your swimming so you will go straighter.

Caps and goggles - Plan on wearing goggles to help you see where you are going. You are very likely used to swimming with goggles in your training. Don't change now! You will be required to wear a latex rubber race cap for the swim. It will likely be the same color as the other people in your 'wave' (group). If you're not used to wearing a cap, you should practice wearing one so it won't bother you during the race.

Exit - At the end of the swim you will reach the beach, leave the water, and run (or walk) to the transition area. The best way to do this is to swim AS FAR AS YOU CAN before you stand up. Standing up early will cause you to slowly wade in until you reach dry land. This is very slow and frustrating. Instead, swim until your hands brushes the bottom of the lake 4 times. Then you'll know you are probably in water that is shallow enough for you to stand up. After you stand up, take your goggles off your eyes but leave them on your head. No need carrying your goggles or your cap. Take that stuff off after you get to the transition area. The path from Lake Lanier to the transition area is a fairly steep hill. It's okay to walk or jog this so that you don't tire your legs for the start of the bike ride.

Finally, if you are allowed to get wet and warm up in the lake before the start, do it. Get your face wet and do a little swimming. It will help you be ready to go when the race starts. Also start of EASY. You are going to be excited/nervous/anxious/psyched. If you're not used to feeling this way you might feel like you are losing your breath. Stay calm, exhale and inhale gentle, blow bubbles, and start swimming easy. As you get going you can then start swimming at a more normal pace for you.

YOU CAN DO THIS!

Transitions

We are getting ever closer to Iron Girl Atlanta. To be prepared it is very helpful if you practice TRANSITION. Transition is the changing between disciplines during a triathlon. The first transition comes when you come out of the water for the swim and get ready to go out on the bike ride. It's also referred to as T1. The second transition comes when you return from the bike ride, rack your bike, take your helmet off, and go out on the run. It's important to know what you are doing. In order to be comfortable it helps to practice transitions.


What are transitions? from Skip Slade on Vimeo.

Or you can click on this link for the video about transitions that you should watch before doing transition practice. Sorry it's 11 minutes long but there is a bonus: Hurley makes an appearance. One thing to note: you may not be wearing a wetsuit so ignore any references to that. Also, I will be bringing a race belt for you to use that will hold your race number. (You'll understand what I'm talking about after you watch.)

Say Yes to the Dress - Atlanta?

We are still more than a month away from Iron Girl Atlanta but you need to start thinking about what to wear for the race. The decision is a little more complicated because you will be swimming in water that's warm enough not to require a wetsuit. The typical thing when a wetsuit is required is that you wear your triathlon outfit underneath and then you're already to go when you strip that wetsuit off. Without the wetsuit and without a tent in which to change in, do you wear a swim suit for the whole race? Or do you wear your swim suit and do a towel change into bike shorts or a triathlon outfit? Or do you wear a trisuit for the whole thing - from the swim through the run?

As your coach I do not have direct female experience with what the best choices are. Aside from telling you to NOT say yes to the dress, I was uncertain about how to advise you. So I asked around and got answers from 20 or 25 experienced women triathletes. There were two schools of thought. The first is to go ahead and wear a swim suit for the whole race. The second, more popular opinion is that you should wear a triathlon top and triathlon shorts for the whole thing, including the swim. It was unanimous that you should not try to do a towel/surfer change, trying to get out of a wet swim suit and then putting something else on your wet skin.  And wearing a swim suit for the whole race could lead to some serious chafing.

The best option is for you to GO SHOPPING! Yes, that's right, shopping! Look for some triathlon shorts. The have a soft pad that makes the bike ride a little more comfortable. The pad isn't as thick as it is in bike shorts (which is good because that means you can swim in it) but it's thick enough to be better than plain fabric. You also need a triathlon top that feels comfortable and will move with you as you swim, bike, and run. They normally have a zipper that goes part way down the front.

You can wear this outfit for the entire race. If you really want to it's possible to throw on a t-shirt and/or a pair of running shorts over your trisuit after the swim or after the bike but only if you really want to. Do a search for tri tops for women and you can see what's out there. If there's a good bike store near you they may carry to triathlon-specific clothing. Even better would be to find a triathlon store. (Yep, there are stores dedicated to triathlon!) Go try some on, see what they have, and pick something that feels comfortable and fits well. It doesn't need to be the most expensive. You don't need something fancy but getting something that is specifically for triathlon will help make for a better day.

And one more thing - look for a sports bra that is comfortable and will support you properly. According to a number of the women I spoke with it can make all the difference. Many running stores, including Road Runner Sports and many more, carry a nice selection.

With so many weeks to go before the race you may be wondering why I'm bringing this up now. You definitely need to practice with your new clothing. Do some training in them. Swim at least once. For sure ride the bike a few times. And wear your race clothes when you do some runs. The biggest advise triathletes ALWAYS give to newbies is "nothing new on race day". That means don't try anything at the race that you haven't already tried in training. That includes what you wear! And please, no one say "Yes to the Dress"!

Gears and Pedal Speed

New athletes to cycling often wonder about two things when they’re riding: how fast they should pedal and, with so many choices, what gear should they ride in?

Deciding how fast you should pedal is the easier of the 2 questions. The speed you turn the pedals is usually called cadence. You measure cadence by counting how many times your right (OR  left) leg completes a full revolution in one minute. Exercise bikes and some spin bikes may have this number displayed for you. Unless you have a ‘bike computer’ on your bike you may have to count it yourself. Do this in a safe area where traffic and other hazards are at a minimum. Using a watch that displays seconds, count each time your leg comes up on the pedal stroke for 20 seconds. Now multiply this number by 3 to get your cadence.

Under most conditions it has been shown that people tend to be most efficient at around 90 revolutions per minute (rpm). Is 65 okay? I would say that's too slow. When you turn the pedals at that cadence it's a lot like lifting a heavy weight - you fatigue pretty quickly and can’t do very many repetitions. What about 75 per minute? You're getting closer and that would be much better. Once you start getting into the low to mid 80 rpm range you are pretty close to the sweet spot. Will this be easy to do? No, not right away, unless you are already used to it. You'll need to practice it. What if it's just too hard to pedal that fast?

That brings us to the gear question. Choosing what gear to ride in is a bit more complicated but not a lot. If it is too hard to pedal at 80, 85, or 90 rpms then you are probably using a gear that's too high. Shift into a lower gear to make it easier for you to turn the pedals faster. It seems complicated because of all of those gear/sprocket/metal-toothed thingys there on your bike. Those big, metal-toothed sprockets next to your right pedal are called chainrings. Many bikes have 2 of these while some have one or three.

Together the group of sprockets on the back wheel is called a cassette. Each individual ring in the cassette is called a cog. It is helpful to know which is a chainring and which is a cog.

You will have two shifters on your handlebars to change gears. The left shifter changes gearing between the chainrings next to your pedal. The right shifter changes which cog you are using. The chainrings make the biggest change when you change gears. If you move the left shifter you make a big jump, making pedaling either much easier or much harder. If you move the right shifter you make a smaller jump up or down – more of a fine tuning adjustment.

But which one should you use? Use the one that allows you to pedal comfortably in that 80-90rpm cadence range. Start off easier, in the small chainring (the one by your pedal) and one of the middle cogs (the ones on your back wheel). Shift to a harder cog if that’s too easy. If you keep moving the right shifter and it’s still too easy, shift to the big chainring. What “number” gear you’re in doesn’t matter. What matters is being able to turn your pedals at a good cadence while still being relatively comfortable. 

Here are a couple of examples. If you are riding up a fairly steep hill you will probably ride in the small chainring and one of the easiest cogs. If you are on a downhill you probably will be in the big chainring and one of the harder cogs. Experiment to see what works for you.

Finally, shifting gears smoothly takes practice and anticipation. You cannot shift gears unless you are pedaling. If you are coasting along, not moving the pedals, and you move the shifter, nothing will happen. You must be pedaling forward before the gear will change. But there is a little trick with this. In order for the bike to shift smoothly you need to be pedaling softly as you change gears. If you are pushing down hard on your pedals as you shift, the gear may not change. Instead you may hear some metal grinding sounds. Ease up on your force for a brief second or two (don’t stop pedaling though) and it will do what you want it to. 

As you approach a hill you will shift into the small chainring slightly ahead of time, before you start to slow down very much. As you go up the hill, if that isn’t easy enough, you shift to an easier cog. Anticipate this so you can shift before you find your legs barely being able to turn. Once the hill begins to flatten out or you reach the top, you will shift to a harder cog and, if need be, to the big chainring. Anticipate needing to do this so that your legs aren't spinning around like the Roadrunner in the cartoon because you waited too long to shift.

PRACTICE! Prop your bike’s rear wheel up off the ground, or ask someone to hold it up for you. Turn the pedals with your hand and move the shifters so that you can actually watch as the gears change. Then take your bike to a parking lot or a hard grass or dirt field and practice gear changes. This way you won't have to worry about cars, obstacles, or other riders. You will gain confidence and be more comfortable after a little practice.

Breakfast

People who are training for an event like a sprint triathlon wonder what they should do about breakfast. Many of these same people are looking to not only get in shape and compete in an event, they are also looking to lose weight. While I am not a nutritionist I have been in the same boat myself as well as observed other athletes deal with the same thing. And to be sure, I've also heard and read advice from multiple nutritionists and dietitians on this subject.

The opinions are almost universal: eat a healthy, well-balanced breakfast to start your day. It will allow you to feel satisfied and keep your blood-sugar levels in balance for the next 3 or 4 hours. Skipping the morning meal sets you up to slow your metabolism and run your body at a fuel deficit. You will not function as well as you would if you had fueled properly.

What is "properly"? Include the 3 macronutrients: proteins, carbohydrates, and fats. It probably a good idea to include at least 5 grams of protein at breakfast. Protein seems to help satiate most people better than if they eat a meal without it, partly because of how it affects blood sugar and energy level stabilization. Carbohydrates are required as well and complex carbs are best. If the carbs are in the form of breads and cereals, these should be made with whole grains whenever possible. Carbs also come from fruits and vegetables. Healthy fats are best - go easy on dairy or other animal fats. What are the "healthy" fats? Most nutritionists think olive oil or canola oil are good choices when it comes to liquid oils.

Suggestions? Try eggs, soy protein (e.g. soy sausage), nonfat yogurt, low fat cheese, nonfat milk, lean meats, almond or peanut butters, whole or chopped nuts (almonds again!), legumes such as pinto and black beans, high fiber low sugar cereal, whole wheat bagel or toast, bananas, berries of all kinds, oranges, apples, kiwi, avocado, tomatoes, broccoli, spinach, onion, mushrooms, bell peppers, salsa, canola oil, and olive oil.

Supplements? It's always best to get your micronutrients from real foods. Many athletes I know (including me) take a multivitamin and Omega 3 oils like fish and flax seed oils. There are many more that may be appropriate for you, such as calcium and Vitamin D. Your doctor or a nutritionist can make recommendations, especially if they do a blood test.

I have my own personal preferences on what foods and supplements I ingest. That doesn't mean mine are the only way or even the best way. I have opinions and biases but just wanted to share some information without those biases being a part of this.

One Week Down, 11 weeks to Go

For many of you this is the end of your first week of training for Iron Girl Atlanta. I've heard from some of you and know you've done well. If you managed to get all 6 training sessions into your schedule that is fantastic! If you didn't, that does NOT mean you failed. All or nothing is not the attitude you should have. For sure I want you to aim to do it all but count each session that you did as a success.

Linda, Maria, and Lauren all got in the pool for their first swimming this weekend. A terrific first step. Ansley is doing "just a little" running (haha!) on the lacrosse field.

Courtney made it down to Encinitas for a visit this weekend so we had a chance to work on her swimming. She did a great job. She now has some things to work on that will make her more efficient in the water - leverage, body position, rotation, and modifying the kick. If you happen to live in Atlanta but want me to look at your swimming, get someone to shoot a video of you with an iphone and send it to me. I might be able to help from afar!

First Week of Training for Iron Girl Atlanta

Everyone has their training plans now except Linda. She IS in training though - we walked for 15 minutes at the beach today, rested, and walked 5 more minutes. This was exhausting but she is doing well and improving every day! Wooohooo!

This week is the "official" start of most of your training. Please feel free to move workouts around to suit your schedule. Let me know if there is anything you don't understand, if you have concerns, or just want to talk about things. I'm here to help and support you in your efforts.

Do you need me to call you on Sunday or Monday to help you? Just ask!

Just because I've gone over the deep end and done two Ironman triathlons doesn't mean I can't remember what it was like starting out. You may not know this but my first triathlon was also a "sprint distance" like Iron Girl Atlanta. I rode Linda's mountain bike from Target and had to walk for almost half of the 5K run to make it across the finish line. You all will be fine! I'm here to help.

Train smart, have Fun!
Get Sladed!

Training Plans

Alright you future Iron Girl Atlanta finishers, 3 of 7 of you have received your training plans. Our chief instigator and leader won't get her's for another week or so as she recovers from her 4th and final round of Chemo. (Hooray!!!) That leaves 3 young ladies that I have yet to hear from. Next week is a preparation week. Regular training sessions begin February 21 for most everyone so let's get ready to get in shape and build confidence in your abilities.

Anyone who has questions or concerns should feel comfortable in getting in touch with me so we can resolve things and get organized for your success!

Train smart - have Fun!
Get Sladed

Wetsuits for Iron Girl Atlanta

The lake for Iron Girl Atlanta should be plenty warm by mid-May. A wetsuit should not be needed. However, if you really, really think you want one, the least expensive one that I am aware of is made by Xterra. They make a $99 sleeveless model that will keep you plenty warm in water that's around 68 degrees and above. Many people like to use a sleeveless model even when the water is in the low to mid-60's. Here is the link: http://www.xterrawetsuits.com/catalog/categories/womens/wetsuits/. Zoot, Desoto, Orca, Aqua Sphere, Nineteen, and Neosport are also triathlon wetsuit makers.

Triathlon wetsuits are designed for warmth, flotation, and ease of movement when swimming freestyle. Unlike a surfing-type wetsuit, triathlon wetsuits have a slick outer surface and are made of neoprene that is extra flexible to allow for good arm movement. They also have the added advantage of being thicker in certain places that help you float more easily, making swimming easier.

Some of the disadvantages are that if the water is fairly warm, you may become overheated in them. The also take time to take off once you exit the water. Practice taking them off will mitigate the time factor.

One more note: according to race rules...
Each age group participant shall be permitted to wear a wet suit without penalty in any event sanctioned by USA Triathlon up to and including a water temperature of 78 degrees Fahrenheit. When the water temperature is greater than 78 degrees, but less than 84 degrees Fahrenheit, age group participants may wear a wet suit at their own discretion, provided however that participants who wear a wet suit within this temperature range shall not be eligible for prizes or awards. Age group participants shall not wear wet suits in water temperatures equal to or greater than 84 degrees Fahrenheit.