Triathlon - Advice for my first triathlon

I am going to do my first triathlon in 6 days. It is just a "sprint" -- 500m ocean swim, 15k bike and 5k run. I am 66 (but immature).

1. I have an old road bike with pretty old 700x25 tires. A puncture would ruin the race -- should I get new tires for the race? Which brand and type?

2. Any tips on tapering off my training this week?

3. Any warm up tips for the day of the race?

4. Do I need to eat and drink during a short race like this?

Larry

Larry-
Are the tires dry or cracked? any sidewall cuts? can you see any threads? If not, you may not need new tires. However, if you are looking for new tire recommendations, I really like my Michelin Pro 2 Race tires. I've had no flats since switching to these from Continentals.

When I was tapering last week for my Half IM this past Saturday I cut the total training volume in half, with decreasing time each day, but a bit higher intensity with each day. I knew I could handle this because I had spent 5 months training for this race. An extra hour of sleep each night, and more than that 2 nights before the race.

At 47 I have discovered that the older I get and the shorter the race, the more essential a warmup becomes. I'll jog / run for 20 minutes, starting very slow and at about 15 minutes start to do 30 second accelerations with 30 seconds recovery. Not all out, but just enough to break a sweat. At that point I'll get in my wetsuit to get my arms ready to go. I'll do some technique drills for a few minutes, then swim steady for a few minutes, then a few higher intensity bursts, and I'm ready to go.

Let us know how you did.

Chris

While i'm young (26), i made a big mistake on my first triathlon (sprint distance) that may apply to you...

Don't load up on water before the swim. At least if there's not an easily accessible toilet during the T1 transition. :lol: I consumed about 1 to 1 1/2 bottles of water/gatorade within the 30-45 minutes before start. I finished the swim fine and definitely felt like i had to pee but i figured i could hold it until after the bike. Huge mistake. My bladder just got more and more full and just wasn't comfortable enough to pedal very fast since it was almost getting painful (i was moving so slowly towards the end that i had people passing me who had started 3-4 waves after mine. :lol: I managed to make it back to T2 where i was able to hit the bathroom to relieve myself but i really could have done the 14 mile bike ride alot faster than 1:10 had i not had to pee so bad.

The lesson? Only afew sips of water before the swim. Then start drinking on the bike instead. :lol:

You'll probably be fine eating an energy bar or afew gels at the beginning of the bike portion and a bottle or two of water should be enough to stay hydrated unless it's really hot that day.

Number one rule of racing: No equipment changes the day before the race. Inspect the tires now, and if they need replaced make sure you do it in time to do a ride or 2 with the new tires before the race.

For me, the swim was by far the hardest part. Have you done much open water swimming in preperation? If not try to do some open water practice in these last days, concentrating on working on sighting.

Don't load up on water before the swim. At least if there's not an easily accessible toilet during the T1 transition.

A funny story along these lines from the ITU Pan-American Elite championships last weekend at Grand Coulee (well, it was funny to those of us watching it :D )

The women pros were just starting to get out of the water from their 4000 meter swim leg, and as one of them was running up the hill towards the women's changing tent she screams out "I NEED TO PEE!" as she neared the porta-potties next to the changing tents. Everybody in line indicated that she go next, but none of the doors opened up so as she danced around a bit, we started to shout to the folks inside to zip up quick because there was a racer in obviously desperate need.

Have you done much open water swimming in preperation? If not try to do some open water practice in these last days, concentrating on working on sighting.

Not much, and none with a wetsuit. I've been swimming laps for a month or so, and can now easily swim the distance in a pool. I am hoping the bouyancy of the wetsuit will offset the current and waves. Sighting may be tough because I am nearsighted -- I thought I could just follow the pack.

Not much, and none with a wetsuit. I've been swimming laps for a month or so, and can now easily swim the distance in a pool. I am hoping the bouyancy of the wetsuit will offset the current and waves. Sighting may be tough because I am nearsighted -- I thought I could just follow the pack.

If at all possible, particularly if your not a naturally strong swimmer, I'd try to get in the ocean before the event just to get acclimated. And I'd read about sighting (try the trifuel website, the static content is good there) Swimming straight in open water is harder than it looks (at least for me).

Before my first triathlon I was comfortably swimming more than twice the event distance in the pool. However in the event I was very uncomfortable in the open water, swam zig zags and had a really lousy swim. I'm sure you'll be ok, but just a little time in the ocean would likely help make the event go easier for you.

Larry-
When I was tapering last week for my Half IM this past Saturday I cut the total training volume in half

I've never tried swimming with a wetsuit before so want to practice starting Thursday. Do you think I have time to recover from a hard swim on Thursday if the race is on Sunday?

Also -- swimming in the pool does not seem to take much out of my legs. I figure I have to hold back on the bike to save myself for the run, but can perhaps push the swim pretty hard since it is primarily using the arms. Do you agree with that pacing strategy?

No need for a hard swim at this point. Just a nice easy swim with the wetsuit on in open water. If you can have your bike available practice taking off the wetsuit and transitiong to the bike. Again just easy at this point. Agree on the tires, if they look to be in good shape leave them alone.

The women pros were just starting to get out of the water from their 4000 meter swim leg, and as one of them was running up the hill towards the women's changing tent she screams out "I NEED TO PEE!" as she neared the porta-potties next to the changing tents. Everybody in line indicated that she go next, but none of the doors opened up so as she danced around a bit, we started to shout to the folks inside to zip up quick because there was a racer in obviously desperate need.


A very similar thing happened to me. I am coming back in on the second half of an HIM run, sitting around 5th-7th place and I knew there would be a portapotty at mile 8.5. When I get there, they're both in use by people on their way out on the run. 1 minute isn't a big deal to some people, but if I'm going sub-4:30, 1 minute is quite upsetting and so I just went next to the portapotties.

Lost one position in the pee break, I tried going while running but just couldn't do it.

In your first tri, have fun. Observe what good people are doing. Have fun. Smile.

perhaps push the swim pretty hard since it is primarily using the arms. Do you agree with that pacing strategy?


I disagree strongly with that strategy. My swim is way better than my other events viz my age-mates. I'll be out of the water in the top tier and then get passed the rest of the tri. (builds character:rolleyes: ). BUT, even I learned the hard way that it is easy to use up way too much energy for very little time gain.

Just attempt to cruise the swim in your first tri. It will tougher than you think. Body positioning is hard because you will be kicked and brought to a halt at least a few times. You use a lot of energy just regaining your stroke and momentum. You will definitely zig and zag, and in the ocean, you'll probably get a mounthful or two of salt water.

Again, a good beginner strategy is to just cruise the swim, even if it is your best event.

Tyson

The wetsuit will make the open water more comfortable but not completely. Getting comfortable out there depends on how hydrophobic you are. I really didn't get comfortable until maybe afew minutes into the swim (it was only a 500m swim). I'm not hydrophobic but not being able to see past your nose was pretty unnerving... But once i "figured it out" i was actually enjoying it more than the pool. Sure, there's the waves, the splashing, and being forced to breathe on one side, but that just makes it more fun.

[nose clips work wonders. bring two. they're cheap and it'll probably get knocked off halfway through the swim by someone's foot/hand] :lol:

A funny story along these lines from the ITU Pan-American Elite championships last weekend at Grand Coulee (well, it was funny to those of us watching it :D )

The women pros were just starting to get out of the water from their 4000 meter swim leg, and as one of them was running up the hill towards the women's changing tent she screams out "I NEED TO PEE!" as she neared the porta-potties next to the changing tents. Everybody in line indicated that she go next, but none of the doors opened up so as she danced around a bit, we started to shout to the folks inside to zip up quick because there was a racer in obviously desperate need.

Interesting. I was having breakfast with a bunch of people a couple of days before the Honu Half IM and it seemed that I was the only one who didn't think it was normal to pee while riding or running. Seriously, it was unanimous...all of these people would just go in their shorts...not only did that sound insanely uncomfortable, I'm pretty sure there is no way I could just let it rip while trying to bike or run.

Interesting. I was having breakfast with a bunch of people a couple of days before the Honu Half IM and it seemed that I was the only one who didn't think it was normal to pee while riding or running. Seriously, it was unanimous...all of these people would just go in their shorts...not only did that sound insanely uncomfortable, I'm pretty sure there is no way I could just let it rip while trying to bike or run.

Not something you really get to practice all that often, I imagine. I wonder where/how one hones his peeing-while-riding-or-running skills?

[/end hijack]

As a recent newbie to Tris this year, a couple of lessons I learned are:
1. I didn't find nutrition to as big of a problem for a sprint tri. However, keeping hydrated is VERY important. On my second tri, I got seasick and couldn't force myself to drink while biking, which caused the run be utterly miserable. Drink plenty of water and Gatorade on the bike to prevent cramping on the run.
2. A tip I picked up from another forum: if you want to wear socks after the swim, partially roll your socks up before the race so that all you have to do is unroll it over your wet feet. It's amazing how frustrating it can be to slip socks over wet feet.
3. I made the mistake of wearing my heart monitor strap for a tri. It's funny that I'm completely comfortable wearing the HRM while training, but come race day, it felt like a noose around my chest.
4. Have fun! It's a high when you cross the finish line, no matter in what place you finish.

Interesting. I was having breakfast with a bunch of people a couple of days before the Honu Half IM and it seemed that I was the only one who didn't think it was normal to pee while riding or running. Seriously, it was unanimous...all of these people would just go in their shorts...not only did that sound insanely uncomfortable, I'm pretty sure there is no way I could just let it rip while trying to bike or run.

Continuing the thread hyjack - peeing on the go isn't so bad.

In the swim - easiest... though have years of getting comfortable peeing in the wet suit whilst surfing.
On the bike - preferably on a down hill, look behind to see you are in the clear, stand up slightly and let it go. Making sure you have a bidon of water to give yourself a little wash down!
Running - the most difficult to do, especially is running at a fast pace. Easiest if you slow down a little.

Only have done this during IM, never needed to pee during shorter races other than sometimes at the end of the swim.

Back on topic :)


1. I have an old road bike with pretty old 700x25 tires. A puncture would ruin the race -- should I get new tires for the race? Which brand and type?

2. Any tips on tapering off my training this week?

3. Any warm up tips for the day of the race?

4. Do I need to eat and drink during a short race like this?

1. Unless visibly perished, I would leave the tires. As it is possible on changing tires unless very careful to damage the tubes and get a flat on race day. Change tires after this race.
2. Ease off volume but still do some spurts at race pace. Complete off two days prior, very easy day prior to the race.
3. If you have just the one bike. Warm up with a ight run with a few race pace sprints once warmed up. I prefer to bring my road bike if it's a local event, so after racking my TT bike I race on I can then warm up with a ride rather than run...
Then pre swim, get in and comfortable with the water temp, roll the arms over and as you guessed it a few sprints at race pace.
4. An energy gel (only if you have tried the gel prior in training to know it won't upset you) washed down with some water pre swim. Bidon of diluted sports drink on the bike. I usually don't bother in a sprint to drink on the run, rather focussing on getting to the finish. Easier to rehydrate after. (Note - I race in a non humid environment so this works for me)

Have a great day!!

The best advice I got before my first tri was this:
"don't wear a watch, don't worry about your splits, just have fun." I did that and had a blast. It was a great first triathlon experience. I didn't kill myself- but still finished pretty well.