Triathlon Blog

While doing community service, I am reminded of the value of having an active job. A lot of us have jobs that make us stay seated most of the day. Athletes can benefit from having a job that requires manual labor and physical activity. You will get natural exercise while doing your job. Perhaps, if you do not have a job like that, you could consider volunteering once or twice a week. Who says you can’t mix your triathlon training with volunteering?

I’ve been looking for ways to train for triathlon indoors, since it is so cold outside now. I think running up and down stairways can be great. Even though you do not do that in triathlons, it will still help build endurance and leg strength. Also, doing stairs will probably be intense enough to give us a good workout in not that much time.

Today we received our first snow of the winter here in Connecticut. This is not good news to people who train outdoors. I am going to do more of my training indoors.

Here is a tip: You can find triathlon training partners on craigslist. If you do not already know, craigslist is a major website that allows you to post local classified ads for free. You can generally find any kind of training partner, be it a running buddy, a cycling group, or whatever. Good luck!

I am still deciding about swimming in the mornings. I would have to swim before going to community service. It will be hard to wake up so early in the morning, and it will tire me out for community service. However, swimming is the best triathlon training I can get in the winter. It will be too cold for me to rely on running or biking.

Janet Wilson recently wrote an article with 7 triathlon training tips:

If you are a beginner or just getting started in triathlon, here are 7 more tips on how to train smart for triathlon:

1. Try the distance – Do a “practice event” at your own pace a week or two before the event. You will learn a lot that will help you during your race. Think about things like:
- Pacing (for example, what pace do I need to do the swim in so the bike and run are doable?)
- Practice your transition strategy.
- How will you feel after riding and then transitioning to the run?
- Can you do the entire swim without resting? (most pool swims will let you rest at the wall but get out of the way of other competitors)

2. Do some “brick” workouts – Practice switching from the bike to the run by following up a long bike with a short run every once in a while. Yes it’s uncomfortable. But you can teach the body to adjust and it can get more comfortable (well, at least everything hurts the same.)

3. Don’t do too much the week before the event. A well-rested body performs the best. Don’t push through a tough workout the week of your first race. If you feel you need more workouts before your first event then skip this one and sign up for one next month.

4. Don’t let a hilly or challenging course be a surprise. Train on similar terrain.

5. Know the course. How do you enter and exit the transition area (swim to bike and bike to swim - sometimes they happen in different places)? Where are the turn-arounds? If you know what to expect the day will be a lot easier. Also know the rules - the USAT website has them posted.

6. Don’t try anything new on race day. No new breakfast or new triathlon shorts. Use your race suit in your training - especially during your practice event. Use nutrition choices that you know you can eat and equipment you are used to.

7. Check the bike carefully before the race. Especially look for the following:
– Tire pressure
- Check brakes for rubbing
- Make sure the handle bars, profile bars and seat are all on tight
- Check that the bike is shifting correctly - put the bike in the gear you will want to start out in (do you start by climbing a hill - if so you need the bike in an easy gear). That way you’ll be ready when you grab the bike.

Hopefully these triathlon training tips will help you get ready for your next race. For more triathlon training tips check out my web site.

Triathlon Coach Janet Wilson is a USAT certified triathlon coach and ACE certified personal trainer. Janet is an accomplished and nationally-ranked amateur triathlete and she coaches triathletes of all skill levels, from a triathlon beginner to Hawaii Ironman qualifiers. To learn more about triathlon training, swim tips, coaching programs or just great tips on how to stay in shape visit her website at http://www.coach-janet.com

Lulu Moon recently wrote an article telling things triathlon beginners need to know:

This is collection of the answers to those pesky questions like;

1 What are the different Triathlon races and what are the distances?

2 What if I need to use the restroom on the bike / run leg?

3 Drafting? What is it? Can I do it?

4 Do I need a special Triathlon bike?

5 How to drink out of a paper cup while running?

Triathlon distances (and a few useful measures)

There are a couple of standard tri distances, however races often vary the distances

Sprint 0.75 k swim : 22k bike : 5k run

Olympic 1.5k swim : 40k bike : 10k run

Half-Ironman 1.2 mile swim : 56 mile bike : 13.1 mile run

Ironman 2.4 mile swim : 112 mile bike : 26.2 miles run (yes, that is a marathon)

1 k = 1000 meters = 0.62 miles 1 mile = 1600 meters (1.6 km)

What if I need to use the restroom on the bike / run leg?

It’s very important to drink enough and remain properly hydrated. In a sprint distance tri you might not have to cope with this, but in longer races you may have to.

1) Find a bush! If you are reading a page for Tri beginners you probably are not about to win a race anyway and can spare the 1-2 minutes.

2) Stop at the Port-a-Potties

3) for Men only:

Rule 1: Make sure you’re safe from legal repercussions. Urinating in public may violate indecent exposure, public nuisance, and disorderly conduct laws. In some states, you can become a sex offender for urinating in public. You don’t want to have to knock on your neighbors’ doors and notify them of your status. It’s awkward.

Rule 2: Make sure you’re riding on a slight decline. If you’re going too fast, you don’t want to lose control of your bike. If you’re going too slow, you don’t want to have to pedal midstream. You might as well just stop and get off your bike.

Rule 3: Learn the proper technique. Extend one leg and rotate the opposite hip towards the extended leg. Free your member from the top or bottom of the shorts, and let it flow. Tap as necessary.

Drafting, What is it? Can I do it?

Drafting refers to a riding technique where one cyclist rides behind another — sometimes directly behind them, sometimes behind them and a little bit off to the side — using the front cyclist as a windbreak. It helps reduce air resistance, meaning that the person riding in back doesn’t have to work as hard. The low pressure pulls you forward, while the wake pushes you along.

Most US races do not allow drafting. Both people involved in drafting (on the bike) can get disqualified. Note the “on the bike” part, because perfectly legal to draft in the swim .

Do I need a special Triathlon bike?

If you are a beginner, definitely no. I’ve seen people race on mountain bikes. It might be a good idea to put slick tires on that mountain bike, though. What’s the reason that people spend so much money for the lightest, fastest, coolest bike? Look at distances in a triathlon and estimate how long it will take you to finish each of the three legs. The bike leg typically makes up more than half of the race (time wise). So if you can get a gadget that speeds you up 10% for one of your three legs… which leg would you choose? 10% of a 10 minute swim would be 1 minute saved. 10% of a 25 minute run = 2.5 minutes, 10% of a 60 minute bike leg = 6 minutes. The choice is clear. There is another reason: time trial bikes are built slightly different than normal road bikes. For example the seat stem is a bit more vertical, which moves the saddle forward. This helps you transition from the bike to the run. Typically the start of the run is difficult in a triathlon (your legs feel like rubber and/or tend to cramp). The forward seat position shifts the work on the bike to slightly different muscles, which helps a bit.

How to drink out of a paper cup while running

There is a trick to it. When you run up to the aid station make eye contact with the volunteer handing you the cup. Grab for it from the top — do not try to grab it sideways. Right when you have the cup, squeeze the top together a bit. That gives you an oblong opening. Water won’t splash out of that easily. Drink from one end of that opening. You can run full speed without spilling any water.

and Watch those nipples…

What I mean is: your own! And this is a tip for men and women! Long distance runners sometimes put a band-aid over their nipples, or they use a products such as nip-guard, bag balm, or body glide. During a long run, the fabric of the shirt , singlet or jersey rubs this sensitive spot so much that it becomes seriously unbearable. And not in a pleasing way — it simply hurts.

Lulu has coached and trained triathletes for over 5 years. She currently holds USA Triathlon Level 2 accreditation. Lulu is an Ironman and has finished more than 40 triathlons and marathons. To read more Lulu’s Triathlon articles visit Active Peak on line where Lulu is one of the coaches.

Paul Belleau recently wrote an article, entitled Triathlon Basics - Train All Of Your Body Systems In Texas. Read it below:

A triathlon is a grueling competition that includes running, biking and swimming distances. The races can vary in distances, with the shorter Tinman, which includes a .62 mile swim, 28.6 mile bike race and a 6.2 mile run, to the aptly named Ironman, which includes a 2.4 mile swim, 112-mile bike race and running a marathon — approximately 26 miles.

Although triathletes from Dallas, Houston or anywhere in Texas come in various shapes, sizes and sexes, you have to be in excellent physical condition to participate in a triathlon. If you are participating in a race, or plan to do so, here are five key phases you should add to your triathlon training.

Hydration is the absolute, number one, most important training tip. Start off well hydrated, or even over-hydrated if you don’t mind potty visits three times in the last hour of your pre-triathlon race or training sessions. Then, if the triathlon event is less than an hour, you will not need to take in liquids during the event.

Phase One

• Fun exercise. Most of your triathlon training should be enjoyable. The post-triathlon race season, and the early build up for next year, should be even more fun. Include long gentle sessions, cruising at 70 percent of your maximum heart rate, plus plenty of speedplay.

• Running element. Two hundred to 800 meter efforts on trails, grass or other soft surfaces. Run 10-20 percent of your mileage as speedplay at about 10K of your race effort.

• Swimming. Time to switch your environment. Ocean, lake or pool…seek a change. Swim 30-90 seconds in moderate effort surges.

• Biking — Go off-road or to the road. Ride hard up the hills or do 2-10 minute surges.

Phase Two Strength exercise — You still keep your long runs and bike rides, but you’re now in full triathlon training. Hill repeats for running and biking. Use resistance devices for swimming. In all the triathlon disciplines, keep your cadence and work on form. Also include weight training twice a week, until two weeks before your main triathlon races. Keep that relaxing speedplay exercise also.

Phase Three Improve your oxygen delivery system or anaerobic threshold, while improving exercise efficiency. For triathlon running, you need to practice running at 15K to half-marathon race pace, with one to two mile repeats and 4- to 5-mile tempo runs. Run at 80-86 % maximum heart rate for these sessions. Biking at about one-hour time trial pace means 5- to 15-minute repeats at that pace. Swimming will require 3- to 5-minute efforts at 90 percent maximum swimming heart rate. Keep some strength and speedplay sessions too. Continue long runs and bike rides.

Phase Four Improve oxygen uptake capacity (VO2 Max) and exercise form. Use a 5K pace for running (95 % of max VO2), usually as 1- to 3-minute efforts or 300-600 meters. If very experienced, use 5-minute efforts to perfect relaxed running form. Biking will also need 1- to 5-minute efforts at 15-minute time trial pace, which is closer to 100 % of max VO2 on the bike. One-minute efforts are more the norm for swimmers; form is so much more important against the high resistance of water. Retain some anaerobic exercise, strength and speedplay sessions too.

Phase Five Peaking requires resting by 20-40 percent, but only in the last 2-3 weeks. The type of training that’s most often neglected is long efforts at VO2 Max. Running 1,000 to 1,600 meters at 5K pace, biking 4-6 minute efforts, and swimming 2 to 3 minutes at high intensity, places the muscles, including the heart muscle, in the high training zone for a greater percentage of the exercise session.

The well-trained runner/triathlete will find 12 x 400 meters at 5K pace easy. Three times one-mile at 5K pace is more demanding, especially if you only take a two-minute rest between reps. Match each session of long efforts with a session of short efforts at 5K intensity. Keep some anaerobic threshold exercise, strength speedplay sessions too. Never ignore a strength while working on your weakness.

Four weeks of relative rest in phase one should be followed by about eight weeks in each of the other four, triathlon-training phases. These 36 weeks leave triathletes a 16-week racing season.

Sports such as triathalons can be a great way, albeit a grueling one, to exercise to maintain good health. If you’re a young individual, who participates in triathalons to keep healthy, you should take a look at the revolutionary, comprehensive individual health insurance solutions created by Precedent specifically for you. For more information, visit us at our website, http://www.precedent.com. We offer a unique and innovative suite of individual health insurance solutions, including highly competitive HSA-qualified plans and an unparalleled “real time” application and acceptance experience.

Precedent puts a new spin on health insurance. Learn more at http://www.precedent.com.

Ben Greenfield wrote an informative article about how to conduct your own lactate threshold tests:

Lactic Acid Threshold (LT) is the highest highest intensity at which the body can recycle lactic acid as quickly as it is produced. Anaerobic metabolism, or the burning of sugar by the process of glycolysis, is slow enough that lactic acid, the substance that makes muscles burn during hard exercise, does not accumulate faster than it can be removed. At this intensity, you are working very hard, but can still maintain exercise because lactic acid levels in the blood and muscles are steady, not increasing. Increasing the intensity just slightly causes lactic acid to build up and brings premature fatigue and delayed recovery. Training near LT decreases the amount of lactic acid being produced and increases lactate removal at a given output. At this intensity, the fast-twitch fibers can be trained to produce less lactic acid and the slow twitch fibers can be trained to burn more lactic acid, both of which raise the LT and allow you to produce more force at a higher heart rate.

Since lactic acid levels are controlled, recovery from this type of training is quicker than from other high-intensity training methods, therefore LT training has the best cost:benefit ratio of any type of training. When you experience “rubbery leg” syndrome, a marked increase in breathing difficulty, and a general full body burn, you have reached the point where lactic acid accumulates at a faster rate than it can be removed, which will rapidly decrease your ability to maintain a steady effort. At this point, your body cannot inhale oxygen or expel carbon dioxide at a fast enough rate to allow for sufficient aerobic metabolism or lactic acid buffering.

The best way to determine your LT heart rate is via a lab test, in which blood lactate levels are collected during exercise. However, based on the clear signs that occur in your body when you are at or very near LT, you can approximate your personal LT without spending money on a lab test. Due to the varying muscular demands of each skill, your LT will change depending on whether you are swimming, cycling, or running, so I recommend an LT test for each. Based on where your LT lies in each sport, you will be equipped with the knowledge to train at the highest intensity that is possible (without overtraining). When you reach your LT heart rate during a training session, you will know to back off, so that the body bounces back for the next day’s session.

Exercise researchers have found no perfect LT field test, but here is an example for each skill. You’ll need a HR monitor or very accurate carotid/radial pulse for the running and cycling tests:

Swimming: Since monitoring heart rate during the swim is difficult, this is the one test that will produce a “pace” LT rather than a heart-rate LT. Warm-up with a 4×50 swim and kick. Starting slowly and gradually increasing pace, swim 1000 yard/meters at a constant pace and as close as possible to a race pace effort. Basically, you should be swimming at the fastest possible *steady* pace you can maintain for the entire distance. Divide by 20 for your average 50 pace and by 10 for your average 100 pace. These will be your approximate paces for any LT workouts.

Running: Warm-up with a 10-15 minute jog. Then, on a flat course or track, run a 30 minute time trial, following the same pace recommendations as the swim (steady and fast). Record your average heart rate for the last 20 minutes. This will be your LT heart rate for your run workouts.

Cycling: Warm-up with 10-15 minutes of light cycling. Following the warm-up, cycle for 8 minutes as steady and fast as possible up a slight hill (2-3%), at 80-100RPM. Record your average heart rate during the climb, then rest 3 minutes (or descend). Repeat 1x, and record your LT heart rate for cycling as an average of your two 8 minute climbs.

Finally, remember - although LT intensity training is useful as a way to train intensely with a lower risk of overtraining, there is still significant fast twitch muscle fiber damage during hard efforts. Depending on your fitness levels, I do not recommend more than a two back-to-back days of LT training for the same skill (swimming, running, or cycling). But ideally, at this point in the triathlon season for most athletes, you should be increasing the number of LT workouts for every sport each week, while gradually decreasing the volume of your base training.

For more coaching tips and online training options, visit www.pacificfit.net

Ben Greenfield runs Pacific Elite Fitness at http://www.pacificfit.net, an online portal for personal training, triathlete coaching, and free fitness and multi-sport advice. He resides in Liberty Lake, WA, where he works as director of sports performance for Champion Sports Medicine, a training and testing lab for athletes. Ben graduated from University of Idaho with bachelor’s and master’s degrees in sports science and exercise physiology, and is certified as a personal trainer and coach by the National Strength & Conditioning Association. Ben also offers individualized personal training, multi-sport coaching, training program design for athletes, lifestyle wellness and diet advising, and corporate consulting for workplace fitness programs. To learn more, visit http://www.pacificfit.net or e-mail Ben at elite@pacificfit.net

Gabriel Adams offers the following triathlon training tips:

A triathlon is one of the most brutal and taxing sports that you can take part in. However finishing a triathlon can also be one of the most rewarding things that you can do in a lifetime. The worst thing that you can do is signing up to compete in a triathlon without training properly. Many people think that if they are a good athlete and they are in good shape, then they can compete in and finish a triathlon without too much trouble. This is not true.

Competing in a triathlon is not like competing in any other sport. The first step in training for a triathlon is choosing which type of triathlon you would like to compete in. The different types of triathlons are the Sprint, Olympic, and Ironman triathlon. The Sprint is the easiest of the triathlons and the Ironman is the hardest. If you are a beginner, you should compete in the Sprint triathlon a few times, before moving on to one of the longer competitions.

Now that you have chosen the triathlon that is best suited for you, you need to start training. The triathlon is comprised of swimming, biking, and running. When deciding how to train, you should decide which one of these three disciplines you are the best at doing, and which one you are the worst. Then focus on spending more time training on the discipline you are the worst at doing.

Once you start training for the triathlon, you need to make sure that you continue to train, because stopping for any length of time will cost you many of the gains you have made. You should alternate days for training on the different disciplines, and also work in weight training and stretching sessions as well. You should also choose one day for resting where you do no training at all. This will allow your body to rest and gain its strength back for the next training session. Keep working towards your goal every day, and you will be finishing a triathlon in no time!

About the Author: Get your Outdoor sports equipment such as Timex watches, Bushnell binoculars, and more on our site.