New Triathlete versus Experienced Triathlete! HELP NEEDED!

[APM]

Hi, I am new to road cycling (only got my bike last week) but I am experienced at running and swimming, especially running. I am pretty fit, resting heart rate of around 35 and run around 6 times a week, swim/ play water polo 3 times. However I am going to enter a sprint tri with a guy I know who, even though he is a good friend, I would love to beat him! He is good at all three sections of the tri but I know for a fact that I am quicker than him at swimming and running.However he has entered lots of triathlons before at various distances and I want help to know the secret on how to beat him!

Thanks

[jennings780]

The bike is typically the longest (timewise) and thus is usually the most important. If he is a really strong biker and close to you in the swim and run you are probably sunk.

In my experience it takes months and months of training to build the muscles to be somewhat competitive on the bike even if you are already pretty fit.

How soon until the tri?
If you have a few weeks I'd do one long ride a week (at least 20 miles - 30 or 40 if you can handle it) one day of doing intervals (ride for 3 minutes at 85 - 90% of max HR recovery ride for 10 minutes and then repeat 3 or 4 times) and one day of riding an hour or so of big gear/low cadence.

[Vuroth]

A couple of pieces of advice.

One, don't kill yourself on the swim. Triathletes love to challenge good swimmers, because it's just about impossible to win a triathlon on the swim. Great triathlets are great swimmers, but they use their ability not so much to get a lead (the lead in the swim will be smaller than leads in biking or running) as to finish the first third relaxed, focused, and well-positioned.

If you can start the bike stage with a reasonable heart rate, that will be a good start. Accept that your friend will beat you there, and concentrate on putting in as good a ride as you can. Being a serious runner, you probably have a good idea how hard you can run at the end of a long exertion. In terms of heart rate and exertion, spend a lot of yourself on the bike, but make sure you know you have enough left to outrun him on the run.

Your problem on the run will be that your legs will take a while to "warm up". Getting off the bike, your legs tend to feel "dead" for a few minutes, and it's hard to walk or run. Try riding your bike before some of your daily runs, and run right off the bike. This kind of workout is called a "brick", and should help your legs get used to the switch.

In summary, throw your energy first into the run, then into the bike when you can spare it. Don't try to win the race on the swim.

Best of luck! And have fun!

[^*^BATMAN^*^]

A couple of pieces of advice.

One, don't kill yourself on the swim. Triathletes love to challenge good swimmers, because it's just about impossible to win a triathlon on the swim. Great triathlets are great swimmers, but they use their ability not so much to get a lead (the lead in the swim will be smaller than leads in biking or running) as to finish the first third relaxed, focused, and well-positioned.

If you can start the bike stage with a reasonable heart rate, that will be a good start. Accept that your friend will beat you there, and concentrate on putting in as good a ride as you can. Being a serious runner, you probably have a good idea how hard you can run at the end of a long exertion. In terms of heart rate and exertion, spend a lot of yourself on the bike, but make sure you know you have enough left to outrun him on the run.

Your problem on the run will be that your legs will take a while to "warm up". Getting off the bike, your legs tend to feel "dead" for a few minutes, and it's hard to walk or run. Try riding your bike before some of your daily runs, and run right off the bike. This kind of workout is called a "brick", and should help your legs get used to the switch.

In summary, throw your energy first into the run, then into the bike when you can spare it. Don't try to win the race on the swim.

Best of luck! And have fun!


You cant win a triathlon in the swim, bu tyou can loose it. Also, a huge +1 on the brick. Go out for a 15-20 minute ride, then immediatly after go for a run. Your legs will cramp up like hell, you have to teach you body not to do that. Like was said, accept that you will probably get smoked in the bike, just keep up in the swim, dont kill yourself, save yourself for the run. You can make a lot of time if youa re significantly faster then him in the run.

[APM]

Thanks guys, any more advice, the tri is in a month.

[cjbruin]

I know it sounds simple but just get out and ride. Your fitness level gives you a great head start. If you have a cadence sensor on your bike, do a lot of spinning (90-105 RPMs). In my experience, that is the best way to get your legs accustomed to cycling. Make yourself spin during the last few miles of the bike as well as that will make your legs a bit less tired for the run.

Practice your transitions as you can gain/lose a lot of time there. You will likely be in a wetsuit for the swim (assuming the event is in the UK...and the swim isn't in a pool) so practice getting out of your wetsuit. Try clipping your shoes into the pedals and put them on while you're riding (it takes some practice). Plan and practice how you will do each transition.

Good luck. Let us know how it goes!

[RugbyToTri]

If you know any of the races he has done at this distance, look up his results. This will give you a more objective view of how good he is. If his bike is under 20 mph and his run is sub 7 min/mile, you have a lot better chance than if his bike is 24 mph with a run of sub 7. It didn't take me long to average 20 mph in a race but those who are in the 23-24 mph range are at an entirely different level.

If all else fails, start talking trash before the race and hope for hot weather--maybe it will get him out of his game plan and he will over-exert himself on the bike.

Have fun!

[John W]

You swim but have you done a mass start? Be ready to bump and get bumped by your fellow swimmers. This can be uncomfortable for a newbie. No lane lines either so be ready to find your line as you swim the course.

[APM]

You swim but have you done a mass start? Be ready to bump and get bumped by your fellow swimmers. This can be uncomfortable for a newbie. No lane lines either so be ready to find your line as you swim the course.

Lol, dont worry mate, play lots of water polo. A mass start/ free for all swim will be right up my street!

Anyway thanks a lot guys, your help is greatly appreciated. You are all so friendly!

APM

[Keith99]

Lol, dont worry mate, play lots of water polo. A mass start/ free for all swim will be right up my street!

Anyway thanks a lot guys, your help is greatly appreciated. You are all so friendly!

APM

Despite what the others say you can win in the swim. Or at least insure you beat your friend. Assuming he does not play water polo. Just treat him like he was a hole man and for some reason known only to God the ref wasn't looking.

Seriously, if you are in water polo shape you can get some gap in the swim and still come out of the water fresh.

Check the rules for this tri. Some allow drafting, some do not. If drafting is allowed bombing the swim and trying to hold onto a fast group might be a good strategy.

Also as a rookie work on the transitions beforehand. Time saved there is free time gained (or compared to your veteran friend not as much time lost). Also you might want to practice the transition to bike followed by the ride. A sprint tri you may want to just jump on and go. A longer distance you may pay for this with discomfort riding (which does cost time).

As someone above mentioned don't head into each new part too fast, build into the new activity.

[Swami'sPrincess]

Spin don't mash and you'll have plenty of legs for the run. Sprints are hard because you go as hard as you can for an hour, there's not much pacing yourself. If you can out run your friend you are likely going to do pretty well. Have fun! Here's 2 good links from my tri club...
http://www.triclubsandiego.org/training/beginners
http://www.triclubsandiego.org/stories/1681606.html
Good luck!

[APM]

Thanks a lot guys, you are all great help1

[APM]

Thanks a lot guys, you are all great help!

[zaphodbeeblebro]

Thanks a lot guys, you are all great help!

yeah, the mass starts remind me of those quick drives, lots of well placed elbows will ensure some space...good to see a few more water polo players here.

ps. to keith, I dont think the officials would think kindly of me holding another swimmers elbow while punching him in the ribs...

[H2OChick]

I'm thinking it's more along the lines of a good counter-attack, actually. ;) But seriously, I haven't ever experienced the frenzy that some folks describe - in any of my open water swims... I think the fast swimmers get out front very quickly and don't have to do the whole scrum thing with everyone else.

Let us know how it goes!

[onetimepad]

I agree with everything that was said...

Here are a couple other elements. Transitioning. Look at race results in the past (including the event your training for). You notice that most of these events time the transition segments. If you study this a bit you'll see huge varition in the amount of time it takes folks to switch from swim to bike or bike to run. I always see folks who give up 30 sec to 1 min in wasted time in these sections. This sounds minor but triathlon is several races in one...and often those who make smart decisions beat those who are probably more fit. In IMs and 1/2 IMs this isn't as big a deal as it is in the shorter events...which you'll probably do.

The other thing you can do is google your buddy and see what his bike times have been like in his past races. Once you spend some time on the bike and get some rides under your belt where your going at it pretty hard....you can start to project (within reason) what the delta will be between your bike spilt and his. This will tell you what kind of delta you'll need to make up on the run.

In a race where there aren't any surprises (horrible swim or flat tires on the bike) the run is the key. Eventually, you'll see that it far better to be a balanced triathlete but in the meantime the run is your friend. I always feel that if I have a chance to reel in my targets on the run...I like my chances.

I know I'm a better runner than many of my peers. Within reason, the delta you have to make up on the run comes down to the amount of suffering your prepared to deal with. That's why I like my chances...because I feel like all things being equal...I'll make myself hurt more than the next guy.

You have to be in range at the start of the run...and have some gas in the tank.

The more you plan the better your chances