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!
Showing posts with label sprint triathlon. Show all posts
Showing posts with label sprint triathlon. Show all posts
Monday, August 29, 2011
Saturday, June 4, 2011
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!
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!
Sunday, May 15, 2011
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!
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!
Sunday, May 8, 2011
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?
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?
Thursday, May 5, 2011
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.
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 3rd 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.
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 3rd 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.
Saturday, April 30, 2011
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!
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!
Sunday, April 24, 2011
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.)
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.)
Sunday, February 20, 2011
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!
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!
Thursday, January 6, 2011
Iron Girl Atlanta 2011
Registration for Iron Girl Atlanta opened on December 31. Seven family members and friends signed up to do a triathlon together and will be coached by me as I prepare them to be comfortable and ready come race day, 15 May 2011. They will be helping Linda celebrate the successful treatment of her breast cancer. Everyone will be taking on the challenge of completing their first triathlon while they get in shape, improve their health, and share the experience with each other.
Training plans will officially begin February 21 but if you have other New Year's Resolutions or are just anxious to get started, I can help you sooner. No pressure to do anything now but I will say that one person is ready to dive in!
Training plans will officially begin February 21 but if you have other New Year's Resolutions or are just anxious to get started, I can help you sooner. No pressure to do anything now but I will say that one person is ready to dive in!
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